Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and glutes. Lift knees to fully extend legs, forming a straight line from head to heels. Press forearms into the floor to activate shoulders. Hold, avoiding hip sag or piking. Breathe steadily while maintaining tension. Gently lower knees to complete.
Focus on drawing your ribs down towards your hips to prevent excessive arching in your lower back and maintain spinal stability. Actively squeeze your glutes throughout the exercise to ensure proper hip engagement and power transfer. Imagine pushing the floor away from you with your forearms to keep your shoulders engaged and prevent them from rounding forward. Keep your thighs tight by consciously contracting your quadriceps to prevent your knees from collapsing inward. Visualize a straight line from your head to your heels to ensure proper alignment and prevent your body from tilting or sagging.
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