Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Shift weight to one side, bending the working knee. Squat deeply, extending the other leg laterally. Rotate the extended leg, toes up, heel down. Maintain an upright torso, pausing at the bottom. Drive through the working heel to return to the start, then transition smoothly to the opposite side.
Keep your chest lifted and spine tall throughout the movement to promote proper posture and core engagement. Ensure your knee tracks directly over your toes during the squat to protect your knee joint and maximize muscle activation. Plant your heel firmly into the ground on the working leg to provide a stable base and generate power. Engage your core muscles tightly to stabilize your torso and prevent excessive rotation. Maintain a low hip position throughout the exercise to increase the stretch and challenge your glutes and hamstrings.
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