Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower your chest towards the floor, maintaining a rigid plank. Drive one knee towards your same-side elbow, then press through your palms to return. Extend the leg as you rise and repeat on the opposite side.
Brace your core muscles throughout the entire exercise to stabilize your spine and prevent lower back strain, focusing on drawing your belly button towards your spine. Keep your glutes engaged and squeezed throughout the movement to further stabilize your hips and prevent excessive arching or sagging. Position your elbows at a 45-degree angle to your body to protect your shoulder joints and allow for a more controlled range of motion. Avoid letting your hips sag towards the floor during the descent, as this reduces the effectiveness of the exercise and can compromise your form; actively engage your core and glutes to maintain a neutral pelvic position. Control the descent by resisting the urge to drop quickly, which helps to build strength and minimizes the risk of injury.
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