Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step one foot back and diagonally behind the other. Bend both knees until your front thigh is parallel to the floor and your back knee hovers. Keep your front knee over your ankle and hips square. Push through your front heel to return to standing, bringing your feet together. Alternate sides.
Maintain an upright torso throughout the movement to prevent rounding of the back and ensure proper engagement of the core. Keep your hips square and facing forward to avoid twisting and distribute the effort evenly between both legs. Ensure your front knee tracks directly over your toes to protect your knee joint and maximize power. Drive forcefully through your front heel to propel yourself back to the starting position, fully extending your legs. Engage your core muscles throughout the exercise to stabilize your spine and improve overall control.
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