Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core for stability. Exhale, lift your top leg straight up, leading with your heel to just above parallel. Hold briefly, squeezing the hip. Inhale as you slowly lower the leg back to the starting position. Maintain a stable pelvis and avoid rotation.
To ensure proper alignment, focus on stacking your hips vertically, creating a neutral pelvic position throughout the exercise. As you lift your leg, consciously lead with your heel to maximize glute activation and prevent lower back strain. Keep your leg straight throughout the movement, resisting the urge to bend at the knee, which will shift the focus away from the glutes. Actively squeeze your outer hip muscles at the peak of the lift to further engage the glutes and enhance hip stability. Control the descent of your leg, resisting gravity to maintain muscle tension and prevent momentum, which helps build strength and improve muscle control.
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