Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Shift weight to your standing leg, slightly bending the knee. Extend your working leg straight back, pushing through your heel. Squeeze your glutes at full extension, avoiding back arching. Pause, then slowly return to the starting position while maintaining band tension. Switch legs.
To maximize power and engage the correct muscles, focus on driving through your heel as you extend your leg, ensuring you're pushing off the ground effectively. Actively squeeze your glutes at the peak of the movement to fully contract the muscles and enhance the exercise's effectiveness. Maintain a braced core throughout the exercise to stabilize your torso and prevent lower back strain, drawing your navel towards your spine. Keep your torso stable and upright by engaging your core and avoiding excessive rotation or leaning, which can compromise form and reduce glute activation. Avoid arching your back by maintaining a neutral spine and focusing on the hip hinge movement, preventing lower back discomfort and ensuring proper glute engagement.
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