Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and glutes. Lift hips off the floor by pressing heels into the ball. Form a straight line from knees to shoulders. Hold briefly, squeezing glutes. Slowly lower hips with control, maintaining ball stability.
To maximize glute activation, consciously squeeze your glutes hard at the top of the movement, focusing on feeling the muscles contract. Maintain a neutral spine throughout the exercise by imagining a straight line from your head to your heels, preventing any excessive rounding or tilting of your torso. Ensure you press evenly through both heels to distribute the weight and avoid rocking or instability on the ball. Brace your core muscles tightly as if preparing for a punch to protect your lower back and enhance stability. Avoid arching your back by keeping your abdominal muscles engaged and your pelvis tucked slightly, which will help maintain proper spinal alignment.
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