Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Bend hips, knees, and ankles to lower until hips are below knees, keeping your chest up. Press elbows inside your knees to open your hips. Maintain a neutral spine by engaging your core, and press through your heels to return to a standing position.
Maintain a lifted chest throughout the movement to prevent rounding of the upper back and ensure proper hip engagement. Ensure your knees track directly over your toes to avoid placing unnecessary stress on your joints and promote balanced muscle activation. Keep your heels firmly planted on the ground to maximize leg drive and stability during the squat. Actively press your elbows into your knees to encourage outward hip rotation and a deeper stretch in your inner thighs. Consciously engage your core muscles to stabilize your spine and prevent lower back discomfort throughout the exercise.
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