Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Shift weight to the standing leg. Position the working leg slightly behind, toe on the ground. Bend the knee, then extend the leg back and up against the band. Squeeze glutes at full extension, keeping hips level. Pause, then slowly return to the starting position, resisting the band.
Focus on squeezing your glutes forcefully at the peak of the extension to maximize muscle engagement and ensure you're targeting the correct muscles. Maintain a square hip position throughout the movement to prevent unwanted swaying or shifting of your body weight, which can compromise form and reduce effectiveness. Keep a slight bend in your working knee throughout the exercise to avoid locking the joint, which can put unnecessary stress on the knee and limit range of motion. Engage your core muscles by drawing your belly button towards your spine to stabilize your torso and prevent an excessive arch in your lower back. Initiate the movement primarily from your hip joint, minimizing any involvement of your lower back or other body parts to isolate the glutes. Control the return of your leg to the starting position, resisting the band's pull to maintain constant tension on the glutes and enhance muscle development.
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