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. Lower hips until the front thigh is parallel to the floor and the rear knee hovers above the ground. Maintain an upright torso and braced core. Drive through the front heel to return to the starting position. Repeat on the same or alternate legs.
Maintain a proud chest position to prevent hunching and engage your upper back muscles effectively. Keep your elbows tucked close to your body throughout the movement to maximize bicep activation and maintain control. Focus on driving powerfully through the heel of your front foot to fully extend your hip and knee, ensuring a complete range of motion. Control your descent into the lunge by resisting the urge to drop quickly, which helps protect your knees and build strength. Engage your core muscles throughout the exercise by drawing your belly button towards your spine to stabilize your torso and prevent lower back strain.
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