Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Bend your working knee to 90 degrees and lift your leg to the side until your thigh is parallel to the floor. Rotate your hip to draw a circular motion with your knee, moving forward and then backward. Maintain a stable torso and focus on hip movement. Complete repetitions in one direction, then reverse or switch sides, lowering your leg with control.
Engage your core muscles throughout the exercise to stabilize your torso and prevent unwanted movement. Initiate the motion with your hip, allowing it to lead the circular path of your knee. Maintain a bent position in your working knee throughout the exercise to protect the joint and maximize hip activation. Avoid arching your back by keeping your core engaged and maintaining a neutral spine. Visualize drawing smooth, controlled circles with your knee to ensure proper hip rotation and prevent jerky movements.
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