Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift legs and torso together, keeping arms and legs straight. Reach dumbbell towards toes, balancing on your glutes. Engage your abs in the 'V' position. Lower with control.
To maximize your reach and hamstring engagement, focus on hinging at your hips and driving your chest towards your thighs, ensuring your dumbbell gets as close to your toes as possible while maintaining a straight leg line. Maintaining straight legs throughout the movement challenges your core stability and prevents lower back strain, so actively engage your quads to resist bending at the knees. Control the lowering phase to avoid momentum and protect your lower back; resist gravity and slowly return to the starting position, feeling the work in your abs and glutes. Finding balance on your glutes at the peak of the movement requires core strength and stability, so focus on drawing your navel towards your spine and engaging your pelvic floor to maintain a steady base.
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