Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lunge forward, bending both knees until your front thigh is parallel to the ground and your back knee hovers. Maintain an upright torso and stable barbell overhead. Drive through your front heel to return to the starting position, then return your front foot. Alternate legs for each repetition.
To maintain control and stability, focus on keeping the barbell directly above your shoulders throughout the entire movement, minimizing any forward or backward drift. Engage your core muscles to stabilize your torso and prevent excessive rotation, ensuring a strong and balanced posture. Ensure your front knee tracks directly over your toes, avoiding inward or outward collapse, which can reduce effectiveness and increase injury risk. As you return to the starting position, powerfully drive through your front heel to maximize force and propel yourself upwards. Fix your gaze on a point directly in front of you to help maintain balance and spinal alignment. Consciously depress your shoulder blades and pull your shoulders down and back to create a strong, stable base for the barbell and prevent upper back rounding.
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