Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, drive through your heels, and lift hips upward. Extend hips to form a straight line from shoulders to knees. Squeeze glutes at the top, pause, then slowly lower back to the starting position.
Focus on driving through your heels to ensure proper glute activation and prevent lower back hyperextension, which will help you feel the movement in your glutes. At the top of the movement, consciously squeeze your glutes as hard as possible to maximize muscle engagement and achieve a full contraction. Gently tuck your chin towards your chest throughout the exercise to prevent neck strain and maintain a stable spine. Actively maintain a neutral spine by engaging your core and avoiding arching or rounding your back. Aim to keep your shins vertical at the top of the movement to isolate the glutes and avoid compensating with your quads.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.