Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step forward with a dumbbell leg. Lower both knees until the front thigh is parallel to the ground and the back knee hovers. Keep the front knee aligned over the toes and torso upright. Drive through the front heel to extend knees and hips, returning to the starting position. Alternate sides.
Maintain an upright torso throughout the exercise to prevent lower back strain and ensure proper engagement of the working muscles. Ensure your front knee tracks directly over your toes during the descent to protect your knee joint and maximize glute activation. Engage your core muscles by drawing your belly button towards your spine to stabilize your body and improve power transfer. Focus on driving through your front heel as you extend your legs to powerfully engage your glutes and hamstrings. Avoid leaning forward at the hips, as this shifts the focus away from your glutes and can compromise your balance.
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