Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Push hips back as you bend your knees, keeping your chest up. Lower until thighs are parallel to the floor. Drive through your heels to extend hips and knees, squeezing your glutes at the top.
Maintain an upright chest position throughout the movement to prevent rounding of the upper back and ensure proper engagement of the glutes and hamstrings. Ensure your knees track in line with your toes to avoid placing undue stress on your knee joints and promote balanced muscle activation. Keep your heels firmly planted on the ground to maximize power and stability during the lift, preventing ankle instability and ensuring proper force transfer. Engage your core muscles by drawing your belly button towards your spine to stabilize your torso and protect your lower back throughout the entire squat.
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