Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift hips to form a straight line, bracing your core. Bend knees to pull heels toward glutes, maintaining hip elevation. Squeeze hamstrings at the peak, then slowly lower legs back to the starting position.
Focus on lifting your hips high to create a stable bridge, ensuring your glutes are engaged and your lower back is protected. Draw your heels towards your glutes, bending your knees as much as needed to maintain a controlled movement and feel the hamstring activation. Keep your ribs pulled down and engaged to prevent arching your lower back and maintain a neutral spine throughout the exercise. Actively squeeze your glutes at the top of the movement to maximize glute activation and stabilize your hips.
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