Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, keep hips square. Bend one knee to 90 degrees and lift your leg to the side using your glutes. Raise until your thigh is parallel to the floor. Squeeze your glutes at the top, hold briefly, then lower your leg with control.
To maximize glute activation, focus on driving the movement from your glutes, rather than relying on momentum. Maintain a level hip position throughout the exercise to ensure balanced muscle engagement and prevent lower back strain; if one hip rises, consciously press it down. Ensure your knee tracks directly over your foot during the lift to protect your knee joint and optimize glute recruitment. Keep your core braced and engaged to stabilize your torso and prevent excessive arching or rounding of your lower back.
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