Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower into a squat by bending knees and hips, extending arms. Keep back straight and chest up as thighs become parallel to the floor. Drive through your heels to stand, pulling the handle towards your midsection. Lead with your elbows, squeezing shoulder blades at the top, then slowly extend arms for the next repetition.
Initiate the squat by driving your hips backward as if sitting into a chair, which helps maintain balance and engages your glutes. Focus on pulling your elbows back towards your body during the pull, rather than relying on hand strength, to effectively target your back muscles. Engage your core muscles throughout the entire movement to stabilize your spine and improve power transfer. Keep your weight firmly planted in your heels to activate your glutes and hamstrings, and prevent ankle strain. Squeeze your shoulder blades together at the peak of the pull to maximize back muscle contraction and improve posture. Maintain a neutral spine throughout the exercise by avoiding excessive rounding or arching of your back, ensuring proper form and minimizing risk of injury.
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