Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand tall, brace your core, and lower your hips towards the pad by bending your knees. Descend until thighs are parallel to the floor. Drive through your feet to return, stopping just short of full upright to maintain quad tension. Maintain a slight backward lean.
To engage your glutes and hamstrings, lean back slightly at the hips throughout the entire movement, preventing the exercise from becoming solely a quad-dominant motion. Focus on maintaining constant tension in your quadriceps by actively squeezing your thigh muscles throughout the entire range of motion, ensuring a strong and controlled movement. Press your shins firmly against the pad to help stabilize your body and promote proper form, which will also enhance muscle activation. Avoid standing fully upright at the top of the movement to keep the tension on your quads and maximize the effectiveness of the exercise.
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