Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, push hips back, and bend knees to descend. Lower until thighs are parallel to the floor. Keep knees aligned with toes. Drive through the midfoot to extend hips and knees. Squeeze glutes at the top, maintaining a neutral back.
Maintain an upright chest posture to prevent rounding of the upper back and ensure proper engagement of the posterior chain. Ensure your knees track directly over your toes throughout the movement to avoid valgus or varus collapse and protect your knee joints. Focus on pushing through your midfoot and heels during the ascent to maximize glute and hamstring activation and avoid placing excessive stress on your knees. Actively brace your core throughout the entire exercise to stabilize your spine and protect your lower back from injury. Maintain a neutral spine throughout the entire movement, avoiding excessive arching or rounding of your lower back to ensure proper form and prevent strain.
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