Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and tuck your tailbone. Drive through your heels to lift hips, extending until your body forms a straight line. Squeeze your glutes at the top, pause, then slowly lower back down, maintaining glute tension. Repeat without fully releasing your hips to the floor.
To maximize power and stability, actively drive through your heels as you lift your hips, ensuring your weight is evenly distributed across your feet. At the peak of the movement, consciously squeeze your glutes to fully engage the muscles and enhance the contraction. Maintain a tight core throughout the exercise to stabilize your spine and prevent lower back arching. Focus on keeping your spine in a neutral position, avoiding excessive rounding or extension, which can compromise form and increase injury risk. Ensure your knees track directly over your toes throughout the movement to promote proper alignment and prevent knee strain.
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