Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one foot, landing on the ball of your foot with your heel raised. Lower your hips by bending both knees until your back knee nears the floor and your front thigh is parallel. Maintain an upright torso and ensure your front knee stays over your ankle. Drive through your front heel to extend your knees and hips, returning to the starting position. Bring your back foot forward to meet your front foot.
Keep your elbows high to help maintain an upright posture and prevent leaning forward during the movement. Focus on keeping your chest tall and open throughout the exercise, which will engage your core and improve stability. Ensure your knees track directly over your toes to prevent valgus or varus knee collapse and maximize force production. Actively tighten your core muscles throughout the entire exercise to stabilize your spine and improve power transfer. Drive forcefully through your front heel to fully extend your legs and hips, maximizing the effectiveness of the exercise.
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