Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, pushing them back, maintaining a neutral spine. Slightly bend knees and grip a dumbbell. Lower until the dumbbell nears the floor, keeping your back flat. Extend hips and knees, driving through your heels to stand tall. Squeeze glutes at the top, avoiding back arching. Reverse the movement with control, and switch sides.
To initiate the hinge, focus on pushing your hips backward as if closing a car door with your rear, which will help engage your hamstrings and glutes effectively. Actively brace your core throughout the entire movement, drawing your navel towards your spine to stabilize your lower back and prevent unwanted spinal rotation. Drive forcefully through your heels to power the upward extension, ensuring your glutes are doing the majority of the work and not your lower back. Keep the dumbbell close to your body throughout the exercise to minimize momentum and maintain control, preventing strain on your lower back. Consciously pack your shoulder blades down and back to create a stable upper back and prevent rounding, which will improve posture and reduce shoulder stress. Maintain a neutral spine throughout the entire exercise, avoiding excessive rounding or arching, to protect your spinal discs and ensure proper muscle engagement.
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