Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, bend knees, lowering body. Keep front knee over toes, descend until thigh is parallel to the floor. Pause briefly. Exhale, drive through front heel to extend knee and hip. Return to start; switch legs after reps.
To ensure proper alignment, focus on keeping your front knee directly above your toes throughout the movement, preventing it from extending past your toes or collapsing inward. Actively drive through your front heel as you extend your leg to generate power and engage your glutes effectively, avoiding pushing off with the ball of your foot. Engage your core muscles and maintain an upright chest to stabilize your torso and prevent lower back strain, which will improve power transfer. Keep your rear foot lifted slightly off the ground, balancing on the ball of your foot, to minimize involvement of the leg and focus the work on the front leg.
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