Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, stabilize your pelvis, and lift one leg straight up against the band's resistance, leading with your heel. Keep toes pointed forward and hips stacked. Briefly pause at the top, squeezing your glutes, then slowly lower your leg back to the starting position. Switch sides after completing your reps.
Maintaining a stacked hip position throughout the exercise ensures that the focus remains on your glute muscles and prevents unwanted movement in your lower body, so consciously align your hips and shoulders throughout the set. When lifting your leg, imagine leading with your heel to maximize glute activation and avoid compensating with your hip flexors, which will help you feel the exercise in the right muscles. Actively tightening your core throughout the movement provides stability and prevents your hips from shifting, which is crucial for isolating the glutes and protecting your lower back. Avoid any rotation of your hips during the exercise, as this can shift the focus away from your glutes and potentially lead to injury, so keep your hips facing forward throughout the entire range of motion.
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