Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and maintain a stable plank. Drive one knee towards your chest, then extend it back. Alternate legs with a controlled, rhythmic motion, keeping hips level and shoulders stable.
Position your hands directly beneath your shoulders, ensuring your wrists, elbows, and shoulders are aligned to prevent strain. Actively draw your ribs down towards your hips to avoid arching your lower back and maintain a neutral spine. As you bring your knees towards your chest, focus on contracting your abdominal muscles to maximize engagement and avoid momentum. Keep your hips level throughout the exercise to prevent lower back discomfort and ensure balanced muscle activation.
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