Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat by pushing hips back and bending knees until thighs are parallel to the floor. Perform 1-3 small pulses at the bottom, maintaining tension. Exhale and drive through your heels to extend hips and knees, squeezing your glutes at the top. Keep your torso upright and knees aligned with your toes.
Maintain an upright chest to engage your core and prevent rounding of the back, which will help stabilize your spine. Ensure your knees track directly over your toes throughout the movement to avoid unnecessary stress on your joints and promote balanced muscle activation. Brace your core muscles as if preparing for a punch to stabilize your spine and improve power transfer during the squat. Actively push your knees outward away from your body to engage your glutes and maintain proper knee alignment. Keep your heels firmly planted on the ground to maximize glute activation and prevent ankle instability.
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