Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a bench or floor, gripping the sides for support. Engage your core, lift legs and hips, maintaining a straight line from shoulders to toes. Slowly lower legs towards the bench, avoiding back arch. Pause just above, then raise legs with control. Repeat with proper form.
Maintain a straight body for core engagement. Control the movement to avoid momentum. Press shoulders into the bench for stability. Start with a limited range of motion if new to the exercise. Engage glutes and lats for stability.
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