Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, unrack the bar, and step back to the box. Lower your hips back onto the box with control, pausing briefly while maintaining core and hip tension. Drive through your heels, squeeze your glutes, and powerfully stand back up. Reset your breath and brace for the next rep.
To initiate the movement, focus on sitting your hips back as if pulling them away from your body, ensuring a full range of motion. Maintain vertical shins throughout the exercise by actively pushing your knees outward, preventing them from collapsing inward. Explode upwards from the box by driving forcefully through your heels and extending your hips and knees simultaneously. Keep your chest up and shoulders back to prevent rounding and engage your upper back muscles for stability. Actively push your knees out away from your body to engage your glutes and maintain proper knee alignment throughout the entire movement.
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