Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Unrack the bar and step back. Bend your knees, pushing hips back, to lower until thighs are parallel. Drive through your heels to extend fully. Repeat quickly, maintaining good form, then step forward to rerack.
Maintain a proud chest position throughout the movement to engage your upper back and maintain stability. Ensure your knees track in line with your toes during the descent to prevent valgus collapse and protect your knee joints. Focus on driving through your heels during the upward phase to maximize power and engage your glutes effectively. Explode upwards quickly, but control the movement to avoid injury and maintain proper form. Keep your core braced throughout the entire exercise to stabilize your spine and transfer power efficiently.
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