Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step one leg to the side onto the balance trainer. Bend the trainer-side knee, pushing hips back and keeping the opposite leg straight. Lower until the thigh is parallel to the ground, feeling a stretch in the inner thigh. Return to start by driving through the bent leg's heel. Stabilize before repeating or switching sides.
To ensure proper alignment, focus on keeping your knee aligned over your toes throughout the movement, preventing it from buckling inward or drifting outward. Initiate the movement by pushing your hips backward as if sitting into a chair, maintaining a controlled descent and avoiding leaning forward. Engage your core muscles consistently to stabilize your torso and maintain balance on the trainer, preventing excessive swaying. Maintain an upright chest position by squeezing your shoulder blades together, which will help you engage your glutes and improve overall stability. Powerfully drive through the heel of your bent leg to return to the starting position, fully extending your leg and activating your glute muscles.
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