Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one leg, landing on the ball of your foot. Lower until your front thigh is parallel to the ground, keeping your back knee just above the floor. Drive through your front heel to return to standing. Lift your back knee towards your chest to maintain balance. Briefly hold the balance, keeping your torso upright, then lower your back leg to repeat.
To maximize power and stability, focus on driving forcefully through your front heel as you return to the starting position, engaging your glutes and hamstrings. Ensure your front knee tracks directly over your toes throughout the movement to prevent injury and maintain proper alignment. Actively engage your core muscles throughout the exercise, drawing your belly button towards your spine to stabilize your torso and improve balance. Maintain an upright torso, avoiding leaning forward or backward, which can compromise your form and reduce effectiveness. Control your descent into the squat, resisting the urge to drop quickly, to build strength and improve muscle control. Prioritize a stable balance throughout the exercise by focusing on a fixed point in front of you and making small adjustments as needed to stay centered.
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