Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip a pull-up bar with an overhand grip, shoulder-width apart. Engage your core and lift your knees towards your chest. Rotate your knees clockwise for the prescribed reps, then reverse direction and rotate counterclockwise for the same reps. Maintain a controlled, deliberate motion.
Secure grip for stability. Engage your core throughout. Avoid momentum; use slow, controlled movements. Start with smaller circles if needed. Breathe steadily.
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