Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, knees bent, feet flat. Bring soles together, allowing knees to fall out. Arms at sides for stability. Engage core, squeeze glutes, and lift hips until your body forms a straight line from shoulders to knees. Hold, then slowly lower back down.
Squeeze glutes throughout. Keep core engaged and feet together, knees wide. Control the movement and avoid arching your lower back. Progress with resistance as needed.
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