Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage glutes, press through heels to lift hips into a straight line. Squeeze glutes and brace core at the top. Slowly lift one foot towards your chest, keeping hips level. Lower foot, avoiding hip drop. Alternate legs, maintaining the bridge position. Lower hips to start.
To ensure proper form, focus on keeping your hips square to the ceiling throughout the exercise, preventing any rotation or tilting. Actively squeeze your glutes firmly at the peak of the bridge to maximize muscle engagement and stabilize your pelvis. Maintain a tight core by drawing your belly button towards your spine, which will protect your lower back and enhance stability. Perform the leg lifts slowly and with controlled movements to increase time under tension and improve muscle activation. Fix your gaze on a point directly in front of you to help maintain a neutral spine and prevent overextension.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.