Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step forward, heel first. Lower hips until knees are at 90 degrees, front knee over ankle. Curl dumbbells towards shoulders, elbows tucked. Push through your heel to return, lowering dumbbells. Alternate legs.
To ensure proper alignment, focus on keeping your knees tracking over your toes throughout the entire movement, preventing them from collapsing inward. Engage your core muscles throughout the exercise to stabilize your torso and protect your lower back, maintaining a neutral spine. Keep your elbows close to your body to maximize bicep activation and prevent unnecessary strain on your shoulders. As you push back to the starting position, actively drive through your front heel to generate power and engage your glutes. Control the descent to maintain proper form and avoid jarring your joints, feeling the stretch in your muscles.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.