Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, keep hips stacked, and squeeze your glutes. Lift your top knee upward, pausing briefly at the top. Lower slowly with control. Repeat, then switch sides.
Maintain a neutral spine and keep your hips stacked directly above your knees throughout the exercise to ensure proper engagement of your glutes and core. Keep your feet firmly pressed together throughout the movement to prevent excessive hip sway and maximize glute activation. Focus on squeezing your outer hips together as you lift your knee, which helps to further isolate and strengthen the gluteus medius. Actively tighten your core muscles to stabilize your torso and prevent lower back arching, contributing to a more controlled and effective exercise.
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