Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, pressing your lower back into the floor. Drive through your heel to lift hips, squeezing your glutes at the top to create a straight line from shoulders to knee. Maintain tension by pressing your knees outward against the band. Hold briefly, then slowly lower your hips back to the starting position.
To maximize power and stability, focus on driving through the heel of your planted foot, ensuring your weight is centered and your ankle remains stable. Squeeze your glutes forcefully at the top of the movement to fully engage your posterior chain and achieve a straight line from your shoulders to your knee. Actively keep your hips level throughout the exercise to prevent unwanted rotation and ensure balanced muscle activation. Press your knees outward against the band to maintain constant tension and prevent your knees from collapsing inward, which can reduce effectiveness and increase injury risk. Remember to keep your core engaged throughout the entire movement to stabilize your spine and protect your lower back.
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