Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, pushing glutes back. Extend free leg for balance. Lower kettlebell, keeping it close to your standing leg. Maintain a neutral spine and level hips. Drive through your heel to return to the starting position, squeezing your glutes at the top.
Initiate the movement by hinging at your hips, feeling a stretch in your hamstrings as you push your glutes backward, which helps to isolate the posterior chain. Focus on keeping your back flat throughout the movement, engaging your core to prevent rounding and protect your spine. Ensure your hips remain level throughout the exercise, avoiding any rotation or tilting that could compromise your balance and form. As you drive back up to the starting position, press powerfully through your heel of the standing leg to maximize glute activation and stability. Finally, keep your gaze directed slightly downward to help maintain a neutral spine and a stable base of support.
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