Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes. Explosively lift banded knee up and forward to a horizontal thigh position. Swing opposite arm forward. Point toes on the driving foot. Maintain balance on the standing leg. Slowly lower the foot back to the starting position under band tension. Switch sides.
Focus on driving your knee high and fast to maximize the power of the movement and engage your hip flexors effectively. Maintaining a tight core throughout the exercise will stabilize your spine and transfer power efficiently from your lower body to your upper body. Ensure your hips remain square and facing forward to prevent unnecessary rotation and ensure balanced muscle activation. Actively balance on your standing leg, keeping your heel firmly planted to provide a stable base and engage your glute muscles. Point your toes upward on the driving leg to fully extend your hip and increase the range of motion. Control the lowering of your foot back to the starting position, resisting the band's pull to build strength and stability.
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