Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step right foot forward to a 90-degree angle, heel down. Sink hips, feeling a stretch in the hip and groin. Briefly hold, then push off the front foot to return to plank. Alternate sides and repeat.
Maintain a tight core throughout the entire exercise to stabilize your spine and prevent lower back strain. Ensure your heel remains firmly planted on the ground to provide a stable base for the movement and prevent ankle instability. Keep your hips square and level throughout the exercise to distribute the weight evenly and avoid twisting or tilting, which can lead to injury. As you step, ensure your front knee tracks directly over your toes to protect your knee joint and maximize the stretch in your hip flexor.
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