Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Securely hold a dumbbell between your feet, brace your core, and lift legs towards the ceiling, slightly flexing your hips. Lower legs slowly, resisting back arching, and stop just before your heels touch the floor.
To maximize stability and engage your core, firmly grip the dumbbell and actively press your ribs towards your hips throughout the exercise. Maintain a flat lower back by consciously engaging your abdominal muscles and avoiding any excessive arching as you lift and lower your legs. Control the descent of your legs by resisting gravity, which will build strength and prevent momentum from taking over the movement. Focus on feeling the tension in your glutes and hamstrings as you lower your legs, ensuring a full range of motion without compromising your form.
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