Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift hips into a bridge, forming a straight line from shoulders to feet. Pull one heel towards your glutes, keeping the other leg extended and hips elevated. Squeeze the hamstring at the peak, then slowly lower the leg back to the starting position. Alternate legs continuously.
To maximize hip engagement, focus on lifting your hips as high as possible while maintaining a stable bridge position, ensuring your glutes are fully activated. Actively draw your ribs down towards your pelvis to prevent excessive arching in your lower back and maintain core stability. Imagine gently 'sawing' your legs, initiating the movement from your hamstrings to ensure a controlled and targeted contraction. Keep your glutes engaged throughout the entire exercise to stabilize your hips and enhance hamstring activation, preventing any hip sagging. Avoid letting your hips drop between repetitions, as this reduces the effectiveness of the exercise and can compromise form.
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