Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, hold the dumbbell at your hips. Drive through your heels to lift hips, squeezing your glutes at the top to form a straight line from shoulders to knees. Pause, then lower hips under control.
Focus on driving through your heels to ensure the power comes from your legs and not your back, which will maximize glute activation and prevent lower back strain. Squeeze your glutes forcefully at the top of the movement, holding the contraction for a brief pause to fully engage the muscles and improve mind-muscle connection. Consciously keep your ribs pulled down and braced throughout the exercise to maintain a stable core and prevent excessive arching in your lower back. Maintain a steady grip on the dumbbell throughout the movement, preventing it from swaying or shifting, which can compromise your balance and reduce the effectiveness of the exercise.
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