Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, hands on hips or chest for balance. Engage your core and slightly bend your standing knee. Lift and kick one leg to the side, leading with your heel and pushing outward. Aim for hip height, maintaining an upright torso. Fully extend the leg at the top, feeling tension in your outer hip and glute. Lower the leg with control, avoiding a fast descent. Alternate legs or perform reps on each side, exhaling on the kick, inhaling on the return.
Kick with your heel, toes facing forward. Maintain an upright torso; avoid leaning away. Keep a slight bend in your standing knee. Control the lowering phase. Keep hips square throughout the movement.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.