Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Slightly squat, bend knees sharply, and jump lightly. Drive heels back, engaging hamstrings and glutes. Land softly on the balls of your feet with bent knees. Repeat rapidly.
To maximize hamstring and glute activation, focus on driving your heels powerfully back towards your glutes throughout each jump, ensuring you feel the muscles working. Maintaining a tight core throughout the exercise will stabilize your spine and improve power transfer, preventing lower back strain and enhancing overall control. When landing, absorb the impact by landing softly on the balls of your feet, bending your knees to cushion the force and protect your joints. Pumping your arms in a rhythmic running motion will help generate momentum and improve coordination, contributing to a more efficient and dynamic movement. Continuously stay on the balls of your feet to maintain an athletic posture and ensure you're utilizing your leg muscles for propulsion and stability.
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