Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Anchor a resistance band at floor level. Lie face down on a bench, hips at the edge, legs hanging. Loop the band around your ankles. Grip the bench for stability. Engage core and glutes, extend hips to lift legs. Raise legs until in line with your torso, keeping them straight. Pause, squeeze glutes. Slowly lower legs back to the start. Repeat.
Securely anchor the band. Maintain a neutral spine. Squeeze glutes at the top. Control the lowering phase. Adjust band resistance as needed.
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