Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, keep your chest up, and maintain a straight back. Bend your hips and knees to lower your body until your thighs are parallel to the floor, ensuring your knees track over your toes. Drive through your midfoot and heels to extend your hips and knees, returning to a standing position. Squeeze your glutes and resist torso rotation at the top. Lower with control back to the starting position.
Throughout the exercise, keep your torso facing forward to prevent unnecessary strain and maintain balance. Ensure your knees track directly over your toes during the squat to protect your knees and maximize glute engagement. Engage your core muscles tightly throughout the movement, avoiding any twisting or swaying to stabilize your spine. Focus on driving through your heels during the upward phase to activate your glutes and hamstrings effectively. Maintain an upright chest position to promote proper spinal alignment and facilitate a full range of motion.
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