Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, using a stable object for support. Shift weight to the left leg, lifting the right leg slightly. Gently swing the right leg across the body and back out to the right, maintaining an upright torso and engaged core. Perform 10-15 swings per leg.
Control the movement, avoiding momentum. Keep your upper body stable and avoid leaning. Start with small swings, gradually increasing range of motion. Maintain a slight bend in the standing knee for balance. Breathe steadily.
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