Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, pushing glutes back as you extend the free leg behind you. Lower the dumbbell along your standing leg, maintaining a neutral spine and square hips. Squeeze glutes and hamstrings to drive through your standing heel, returning to upright. Bring the free leg forward to meet the standing leg.
Focus on hinging at your hips, not arching your lower back, to properly engage your glutes and hamstrings. Keep your back flat and your gaze directed downwards to help maintain a neutral spine throughout the movement. Extend your free leg straight back to help maintain balance and prevent unnecessary rotation in your torso. Drive powerfully through your standing heel to initiate the upward movement and fully activate your glutes. Ensure your hips remain square to the floor during the lowering phase to maximize glute engagement and prevent lower back strain.
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