Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes to lift hips. Extend top arm toward ceiling or rest on hip. Maintain a straight body line. Breathe steadily while holding, then lower hips with control. Switch sides after each set.
To maintain proper form, focus on keeping your body in a straight line from head to heels, resembling a plank. Ensure your shoulders and hips are stacked directly above each other to prevent sagging and maximize core engagement. Actively drive through your forearm as you lift, which helps stabilize your shoulder and prevents it from collapsing. Consciously squeeze your obliques throughout the exercise to further engage your core and improve stability. Keep your gaze forward and neutral to maintain spinal alignment and avoid neck strain.
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