Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, inhale. Lower hips back, bending knees until thighs are parallel to the floor. Drive through heels to extend to standing, pressing the band overhead until arms are fully extended. Lower the band with control. Repeat.
Initiate the movement by pushing your hips back as if sitting into a chair, which helps maintain balance and engages your glutes effectively. Ensure your knees track in line with your toes throughout the movement to prevent knee valgus (knees caving inward) and reduce the risk of injury. Maintain a tight core throughout the entire exercise, drawing your belly button towards your spine to stabilize your torso and protect your lower back. Fully extend your arms overhead, reaching towards the ceiling to maximize the range of motion and engage your shoulder muscles completely. Keep your chest lifted and shoulders pulled down and back to promote proper posture and prevent rounding of the upper back.
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