Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and lift knees to form a straight line. Drive forearms into the ground, retracting shoulder blades. Squeeze glutes and quads to prevent hip sag. Maintain a rigid, neutral spine and hold before gently lowering knees.
Focus on drawing your ribs down towards your hips to create a stable base and prevent overarching in your lower back. Actively squeeze your glutes throughout the exercise to maintain a posterior pelvic tilt and prevent your hips from sagging towards the floor. Imagine pushing the floor away from you with your forearms to engage your upper body and stabilize your shoulders. Visualize your body as a rigid steel beam, ensuring a straight line from your head to your heels to maintain proper spinal alignment. Avoid letting your hips sag by consciously engaging your core and glutes, which will help maintain a level pelvic position.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.