Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step laterally, bending the stepping knee and pushing hips back until the thigh is parallel to the floor. Keep the straight leg extended. Drive through the bent leg's heel to return to the starting position. Alternate sides.
To prevent knee travel, focus on keeping your knee aligned over your toes throughout the movement, ensuring your weight is distributed evenly. Maintain an upright chest position to engage your core and prevent rounding of the shoulders, which will improve stability. Initiate the movement by pushing your hips backward, rather than bending at the waist, to properly activate your glutes and hamstrings. Engage your core muscles throughout the exercise to stabilize your spine and protect your lower back. Ensure your heel remains firmly planted on the ground during the bent leg position to maximize power and prevent ankle instability.
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