Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your side, legs stacked, knees bent 90 degrees. Secure a resistance band above your knees. Support your head with your lower arm, upper hand on the floor. Feet together, engage your core. Lift your top knee as high as possible, keeping hips stacked and feet together. Slowly lower back to start. Repeat on both sides.
Keep hips stacked and avoid rolling backward. Squeeze glutes during knee lift. Maintain band tension. Perform slowly and with control. Engage your core for stability.
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