Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place a pad under your kneeling knee. Step your forward foot flat under your knee. Grasp your rear ankle and gently pull your heel toward your glutes. Squeeze the rear glute and shift hips forward. Engage your core and keep your torso upright. Hold for 20-30 seconds, then switch sides.
To ensure proper alignment, focus on keeping your hips squared forward, which will help target the glute muscles effectively. Actively engage your core throughout the exercise to stabilize your spine and prevent lower back discomfort, drawing your belly button towards your spine. Maintain a tall, upright chest position to promote good posture and prevent rounding of the shoulders. Aim to pull your heel as close to your glutes as possible to maximize the stretch and activation in the targeted muscle group. Consciously squeeze your glute muscles throughout the hold to ensure they are working and to enhance muscle engagement. Remember to breathe deeply and relax your body to maintain control and prevent tension during the exercise.
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