Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift legs together to a perpendicular position. Slowly lower legs to one side, keeping them straight and together. Engage your core to return to center. Alternate sides with controlled lowering.
Press your lower back firmly into the floor to maintain spinal stability and prevent arching. Keep your legs straight and actively squeezed together throughout the movement to maximize hip adductor engagement. Control any rotation with your obliques, preventing twisting through your torso and focusing on a stable core. Locking your arms overhead provides stability and helps engage your upper body, but ensure your shoulders remain relaxed and not hunched. Maintain steady, controlled breathing throughout the exercise to support core stability and prevent breath-holding. Keep your shoulders relaxed and down, away from your ears, to avoid upper back tension.
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