Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hang with a slight bend in your knees. Engage glutes and hamstrings to lift legs in a controlled arc to parallel with your torso. Squeeze glutes at the top, then slowly lower legs, resisting the weight. Maintain a neutral spine.
Actively drive through your hips to initiate the leg lift, ensuring the movement comes from your posterior chain rather than just your lower back. Focus on squeezing your glutes tightly at the peak of the movement to maximize muscle engagement and achieve full hip extension. Lower your legs with deliberate control, resisting the pull of gravity to build strength and prevent momentum. Keep your core engaged and torso stable throughout the exercise to avoid excessive arching or rounding of the back. Maintain a slight bend in your knees to reduce stress on the joints and allow for a more fluid, controlled range of motion.
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