Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat deeply, glutes to floor, heels flat, chest up. Roll back onto upper back, knees bent, kettlebell at chest. Optionally extend kettlebell overhead with a hip bridge. Roll forward, planting feet near glutes. Drive through heels to return to the squat. Stand up fully, squeezing glutes and engaging your core.
To maintain balance and proper form, focus on keeping your heels firmly planted on the ground throughout the entire movement, preventing ankle strain. Engage your core muscles consistently to stabilize your spine and protect your lower back during the roll and squat. Perform the roll smoothly and deliberately, avoiding any jerky movements to control the kettlebell and minimize momentum. Maintain an upright chest position during the squat to prevent rounding of the upper back and ensure proper spinal alignment. As you drive through your heels to return to the starting position, focus on pushing through the entire foot, not just the toes, to maximize power and engage your glutes. Squeeze your glutes firmly at the top of the movement to fully activate the muscles and enhance the exercise's effectiveness.
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