Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step one foot diagonally behind the front leg. Lower hips until the front thigh is parallel to the floor, hovering the back knee. Keep the front knee aligned over the toes. Drive through the front heel to extend knees and hips. Return to start, bringing the trailing leg forward. Alternate legs or repeat on one side.
Maintain an upright torso throughout the movement to engage your core and prevent excessive back rounding, which will help stabilize your body. Ensure your knees track directly over your toes during the squat to prevent ankle or knee strain and promote proper alignment. Focus on driving powerfully through your front heel as you extend, which activates your glutes and quads for maximum force. Keep your core braced and engaged to protect your lower back and improve stability throughout the exercise. As you step the leg back, allow it to cross slightly past the midline to increase hip flexibility and range of motion.
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