Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Maintain forearm plank, engaging your core and keeping your spine neutral. Slowly lift one leg to the side, straight and parallel to the floor. Pause briefly, resisting hip rotation, then slowly lower the leg back to center. Alternate sides.
To prevent unwanted rotation, focus on keeping your hips perfectly level throughout the exercise, ensuring they remain stable and don't tilt to either side. Initiate the leg lift by driving through your hip, as if you're pushing off a wall, to maximize glute and outer thigh engagement. Actively brace your core muscles throughout the movement to stabilize your torso and prevent lower back discomfort. Ensure your elbows remain directly beneath your shoulders to protect your shoulder joints and maintain a solid base. Keep your lifted leg straight throughout the entire range of motion to effectively target the outer hip and thigh muscles, avoiding bending at the knee. Avoid arching your lower back by maintaining a neutral spine and engaging your abdominal muscles to support your core.
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