Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core, tuck pelvis, and squeeze glutes. Exhale, raise knees toward chest using abs and hip flexors. Maintain control, avoid swinging. Briefly pause at the top to engage abs. Inhale and slowly lower legs to full extension. Return to a stable dead hang.
To properly tuck your pelvis, imagine drawing your belly button toward your spine and slightly rotating your hips backward, creating a neutral spine position. Focus on driving the movement with your abdominal muscles, not momentum, to ensure you're engaging the correct muscles and preventing lower back strain; think about pulling your belly button towards your spine throughout the exercise. Keep your shoulders drawn away from your ears to prevent them from hunching up and to maintain a stable upper body throughout the movement. Control the descent by resisting gravity and slowly lowering your legs, which will increase muscle engagement and reduce the risk of injury. Maintain a stable body position throughout the exercise, minimizing any rocking or swaying, to maximize core engagement and improve overall stability.
Muscle Train is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.