Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press heels and elbows into the floor. Lift hips until body forms a straight line, squeezing glutes and bracing your core. Retract your shoulder blades slightly to open your chest. Hold, then lower hips with control.
Actively drive your elbows downward towards the floor to engage your upper body and maintain stability throughout the exercise. Focus on squeezing your glutes powerfully at the top of the movement to maximize glute activation and ensure proper hip extension. Keep your ribs pulled down and braced to prevent arching your lower back and maintain a stable core. Gently tuck your chin towards your chest to lengthen the back of your neck and prevent strain. Aim to lift your hips as high as possible while maintaining a straight line from your shoulders to your knees, ensuring full hip extension.
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