Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and press your lower back into the floor. Drive through your heels to lift hips toward the ceiling, squeezing your glutes. Maintain a straight line from knees to shoulders at the top. Pause, contract glutes, then slowly lower hips back to the floor, keeping tension.
To maximize glute activation, consciously squeeze your glutes forcefully throughout the entire movement, focusing on a strong contraction at the top of the lift. Ensure your knees remain slightly wider than hip-width apart to allow for full glute engagement and prevent knee strain. Actively drive through your outer feet during the lift to further engage the glutes and stabilize your hips. Gently tuck your chin towards your chest to maintain a neutral spine and prevent neck strain. Maintain a flat lower back throughout the exercise by consciously pressing into the floor and avoiding an arch.
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