Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place hands under shoulders on an elevated surface. Extend legs back, feet hip-width apart. Brace core, squeeze glutes, and maintain a neutral spine. Hold steadily, breathing consistently.
Actively brace your core by drawing your navel towards your spine to stabilize your torso and prevent lower back strain throughout the exercise. Engage your glutes by consciously squeezing them throughout the hold to further stabilize your hips and pelvis, contributing to a strong and stable base. Focus on maintaining a neutral spine by avoiding any excessive arching or rounding of your back, ensuring your hips are level and your posture is aligned. Keep your gaze directed downwards to help maintain a stable neck and prevent unnecessary strain or tilting. Distribute your weight evenly between your hands to avoid overcompensating on one side and to ensure a balanced and controlled hold.
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