Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lunge forward, front knee over ankle, back knee towards the ground. Explosively jump, switching legs mid-air so the back leg lands on the dome. Softly land in a lunge with the opposite foot on the dome, absorbing impact by bending hips and knees. Repeat, alternating jumps with control.
To maximize power, drive forcefully through your heels as you explode upwards, engaging your glutes and hamstrings. Maintain an upright torso throughout the movement to protect your lower back and ensure balanced force distribution. Ensure your knees track directly over your toes during each lunge to prevent ankle or knee strain and promote proper alignment. Focus on absorbing the impact of each landing by bending your hips and knees deeply, reducing stress on your joints. Engage your core muscles throughout the entire exercise to stabilize your body and enhance power transfer. Use your arms to generate momentum by swinging them naturally, which can help propel you upwards and maintain balance.
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