Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, pushing butt back, keeping back flat. Let the dumbbell swing between legs. Drive hips forward to stand, squeezing glutes. Lower the dumbbell by reversing the motion. Maintain a slight knee bend.
Initiate the movement by pushing your hips backward as if closing a car door with your rear, ensuring your core remains engaged. Keep your chest lifted and face forward to prevent rounding of the upper back and maintain a neutral spine throughout the exercise. At the top of the movement, actively squeeze your glutes to fully extend your hips and ensure proper muscle activation. Maintain a flat back throughout the entire range of motion, focusing on core stability and preventing any arching or rounding. Keep a slight bend in your knees to avoid locking them and to allow for a more natural hip hinge movement.
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