Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at the hips, pushing glutes back. Maintain a neutral spine and slight knee bend as you lower your torso, feeling a hamstring stretch. Drive hips forward, squeezing your glutes, and fully extend at the top with a tight core. Control the band back to the starting position.
To initiate the movement, focus on pushing your hips backward as if closing a door with your rear, ensuring the movement comes from your hips and not your lower back. Squeeze your glutes forcefully throughout the entire exercise to maximize glute activation and drive the hip extension. Keep your arms straight and relaxed, acting as a guide for the band, to avoid unnecessary shoulder or arm engagement. Maintaining a neutral spine throughout the movement is crucial for protecting your lower back, so engage your core and avoid arching or rounding. Drive forward with your hips to fully extend at the top, powerfully squeezing your glutes and completing the hip extension. Brace your core tightly throughout the entire exercise to stabilize your spine and prevent lower back discomfort.
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