Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core, tilt pelvis posteriorly, and lightly squeeze glutes. Exhale and raise knees toward chest, controlling the movement with your abs. Continue until thighs are parallel to the ground or higher. Hold briefly at the top, then inhale and slowly lower legs back to the starting position, avoiding swinging. Maintain a hollow body position.
To maintain a hollow core, draw your navel towards your spine and slightly round your lower back, creating a stable base for the exercise. Ensure your knees track straight throughout the movement, preventing unnecessary stress on your joints and maximizing glute activation. Avoid using momentum by focusing on controlled movements, as rushing the exercise reduces its effectiveness and increases the risk of injury. Actively tilt your pelvis back to deepen the core engagement and protect your lower back, feeling the contraction in your abdominal muscles. A firm grip on your thighs or the floor can help stabilize your body and prevent unwanted rocking. Keep your shoulders down and away from your ears to prevent upper body tension and maintain proper spinal alignment.
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