Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, holding a dumbbell in each hand by your sides. Step forward with one leg, lowering your body until both knees are bent at about 90 degrees. The front knee should be aligned with your ankle, and the back knee should slightly touch, or hover just above the ground. Push off your front foot, specifically the heel, to return to the starting position. Alternate legs and repeat for the desired number of reps.
Keep your front knee aligned with your toes and your core tight for stability. Lower under control and push back smoothly. Use shorter steps for more quad focus, or longer steps to target glutes and hamstrings.
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