Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Dip forward 4-6 inches, maintaining a vertical torso. Drive through your feet to powerfully extend your knees and hips. Return to the starting position and brace your core.
Maintain a vertical torso throughout the exercise to prevent rounding and protect your lower back, focusing on keeping your chest open and shoulders back. Ensure your knees track directly over your toes during the dip to promote proper alignment and reduce stress on your joints. Initiate the upward drive by pushing through your heels, engaging your glutes and hamstrings for maximum power. Keep your elbows high as you extend, which helps activate your chest and maintain a stable upper body. Engage your core muscles throughout the movement to stabilize your spine and transfer power efficiently. Focus on landing with a balanced midfoot to absorb impact and maintain stability during each repetition.
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