Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Shift weight to one side, bending the knee. Keep the opposite leg straight and extended. Lower hips into a deep squat. Push through the bent leg's heel to return to the starting position. Alternate sides each repetition.
To protect your knee joint, ensure your knee tracks directly over your toes throughout the movement, avoiding inward or outward collapse. Maintain an upright chest position by engaging your core and slightly tucking your tailbone, preventing a rounded back. Focus on pressing through the entire heel of your bent leg during the ascent to maximize glute and hamstring activation, and if comfortable, slightly lift your toes of the straight leg for balance. Finally, actively brace your core muscles throughout the entire exercise to stabilize your spine and improve power transfer.
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