Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, maintain a neutral spine. Bend one knee to 90 degrees, lifting your leg while pushing your heel toward the ceiling. Squeeze your glutes at the top, keeping hips level. Flex your foot and lower slowly without touching the knee down.
To maximize glute activation, consciously squeeze your glutes forcefully at the peak of the movement, focusing on a strong contraction. Ensure your hips remain square throughout the exercise to prevent unwanted hip rotation and isolate the glute muscles; imagine a straight line from your shoulders to your hips. Maintaining a neutral spine is crucial for proper form and injury prevention, so avoid arching or rounding your back throughout the entire set. Drive your heel towards the ceiling to fully extend your hip and engage the glutes, visualizing pushing through your heel. Control the descent of your leg, resisting the pull of the band to maintain constant tension and maximize muscle engagement, and avoid letting your leg simply drop.
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