Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start on all fours, hands under shoulders, knees under hips, spine neutral. Engage your core by tightening your abs. Lift one leg towards the ceiling, knee bent at 90 degrees. Drive through your heel, lifting until your thigh is parallel to your torso. Squeeze your glute at the top for one second. Lower slowly, stopping just before the floor, then repeat. Complete all reps on one side before switching.
Focus on pressing your foot into a low ceiling, not kicking high. Drive through your heel to engage the glutes, not your hamstrings. Maintain a stable torso – no shifting or rotation. Perform each rep slowly and controlled: 2 seconds up, 1 second hold, 2 seconds down. Combine with fire hydrants for comprehensive glute activation.
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