Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, legs mostly straight, place hands on floor. Walk hands forward into a high plank, maintaining a straight line from head to heels and engaging your core and glutes. Briefly hold the plank with a neutral spine, then walk hands back to feet, hinging up to stand.
Engage your core muscles throughout the entire movement to stabilize your spine and prevent lower back strain, drawing your belly button towards your spine. Focus on keeping your hips level throughout the exercise to ensure even weight distribution and avoid imbalances. Ensure your shoulders are stacked directly over your wrists as you move into the plank position to protect your shoulder joints and maintain proper alignment. Keep your legs relatively straight, but avoid locking your knees, which can put unnecessary stress on your joints. Maintain a neutral spine throughout the exercise, avoiding arching or rounding your back, to protect your spinal health and maximize muscle engagement. Perform the exercise at a controlled pace, focusing on quality of movement over speed, to ensure proper form and prevent injuries.
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