Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start on the balance trainer, feet hip-width apart, toes slightly out. Engage your core, lift your chest, and push hips back as you bend your knees to lower thighs parallel to the floor. Maintain balance, keep weight close to your chest, and ensure knees track over toes. Briefly pause at the bottom, then drive through your heels to return to the starting position, squeezing your glutes at the top.
To maintain stability and proper form, actively keep your chest lifted throughout the movement, preventing rounding of the upper back. Focus on bracing your core muscles throughout the entire exercise to stabilize your spine and improve balance, drawing your belly button towards your spine. Ensure your knees consistently track over your toes to prevent valgus collapse and protect your knee joints, visualizing a straight line from your hip to your knee to your ankle. Press firmly through your heels to engage your glutes and provide a stable base, avoiding lifting your heels off the balance trainer. Keep your elbows tucked slightly inside your knees to help maintain balance and prevent overextension of your lower back.
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