Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, hands on hips or holding dumbbells. Step forward with your right foot, heel first. Lower until your right thigh is parallel to the ground and your left knee nearly touches the floor. Keep your front knee aligned over your ankle, avoiding extension past your toes. Push through your right heel to return to standing and step into the next lunge, alternating legs.
Maintain an upright torso and engage your core. Lower with control to prevent knee strain. Focus your gaze forward for balance. Start without weights to master form. Ensure knees reach approximately 90-degree angles at the bottom of the lunge.
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