Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press heels into the floor to extend knees and hips, keeping the bar close to your shins. Accelerate upward as band tension builds, maintaining a vertical bar path. Fully extend hips and knees at the top, squeezing your glutes. Hinge at the hips to lower the bar down your shins and thighs, then bend your knees to return the bar to the floor with a flat back.
Keep the barbell pressed close to your body throughout the entire movement to maximize band engagement and prevent it from drifting away. Ensure your hips are positioned lower than your shoulders throughout the exercise to emphasize hamstring and glute activation while maintaining proper spinal alignment. Actively drive through your heels during the upward phase to engage your glutes and extend your hips powerfully, preventing knee dominance. At the top of the movement, consciously squeeze your glutes to maximize muscle activation and ensure full hip extension, while avoiding excessive arching of your lower back. Maintain a neutral spine throughout the exercise by engaging your core and avoiding rounding or overextending your back, which will protect your spine and optimize force production.
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