Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower chest to floor, elbows at 45 degrees. Extend arms to return to high plank. Drive one knee towards chest, maintaining level hips. Quickly alternate knee drives. Repeat.
Engage your core muscles throughout the entire exercise to stabilize your torso and prevent lower back arching, which will help maintain proper form and protect your spine. Keep your elbows tucked in close to your body to avoid shoulder strain and ensure you're targeting the correct muscles. Focus on keeping your hips level throughout the knee drive, avoiding excessive rotation which can disrupt balance and reduce effectiveness. Maintain a straight line from head to heels, preventing sagging or excessive arching in your back, to maximize engagement and reduce injury risk. Initiate the knee drive with power from your abdominal muscles, not just your legs, to fully engage your core and improve overall stability.
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