Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a high plank, body rigid from head to heels, feet slightly wider than hip-width. Engage glutes, brace your core, and lock your hips. Step your right hand and foot 6-8 inches to the right, maintaining a level lower back (no hip rotation). Repeat with the left side, returning to the starting position. Continue for 4-6 steps, then reverse. Perform 3 sets of 5 steps per direction, resting 45-60 seconds between sets. Move slowly and deliberately, stopping if form breaks down. Breathe steadily, exhaling on the step.
Maintain a square hip position (imagine headlights pointing down). Realign hands under shoulders after each step. Prioritize slow, controlled movements to engage your core. Actively squeeze your glutes to prevent hip sagging and lower back strain.
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