Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, bend knees to lower body straight down. Maintain upright torso, front knee over toes. Lower until front thigh is parallel to the ground, back knee near the floor. Exhale, drive through front heel to extend knees. Return to start without hip shift. Alternate legs.
Maintain a tall torso throughout the movement to prevent rounding of the back and engage your core effectively. Ensure your front knee tracks directly over your toes to protect your knee joint and maximize power transfer. Focus on driving through your front heel as you extend your legs to engage your glutes and hamstrings. Keep your core braced throughout the exercise to stabilize your spine and prevent lower back discomfort. Ensure your front foot remains flat on the ground to distribute weight evenly and avoid rocking or shifting your balance.
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