Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar at chest height, elbows inside knees. Squat by pushing hips back and bending knees, keeping chest up until thighs are parallel to the floor. Drive through your heels to return to the starting position, squeezing your glutes at the top while maintaining an upright torso. Control the bar's movement throughout the exercise.
Maintain an upright chest and focus your gaze forward to help stabilize your core and prevent rounding of the back. Actively press your knees outward, aligning them with your toes, to engage your glutes and reduce stress on your knees. Ensure you're driving through the mid-foot during the upward phase to maximize power and stability. Engage your core muscles consistently throughout the entire movement to protect your lower back and improve overall stability. Keep your elbows tucked inside your knees to promote a more compact and efficient squatting motion.
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