Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, bend knees, and grip dumbbells with a neutral spine and chest up. Brace your core, then drive through your heels to extend hips and knees, lifting the dumbbells close to your body. Squeeze your glutes at the top of the movement. Lower by hinging at the hips, pushing glutes back, and bending knees as dumbbells pass.
To initiate the movement and protect your lower back, focus on pushing the floor away as you extend your hips. Maintain a neutral spine throughout the exercise by engaging your core and avoiding rounding or arching your back. Prioritize moving your hips back as the primary driver of the motion, rather than bending at the waist. Ensure your knees track in line with your toes to prevent knee valgus and promote stability. Fully contract and squeeze your glutes at the top of the movement to maximize glute activation and ensure proper hip extension.
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