Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Face a bench, feet hip-width apart. Place one foot flat on the bench. Press through the bench foot to lift your body. Maintain an upright torso. Lightly tap the opposite foot on the bench without weight. Lower the trailing leg controlled. Repeat, alternating legs.
Adjust bench height so the knee is at or below hip level. Drive through the heel of the working leg to engage glutes. Maintain a neutral spine. Control the descent. Engage your core for balance.
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