Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat down, pushing hips back and bending knees to parallel. Bring arms forward to shoulder height, forming an 'H' shape. Exhale, driving through heels to stand. Return arms to sides in a 'T' position. Repeat with control.
Engage your core muscles throughout the entire movement to stabilize your spine and prevent lower back strain, acting as a natural brace. Focus on keeping your knees aligned over your toes to avoid placing unnecessary stress on your joints and ensure proper muscle activation. Maintain a straight back by engaging your glutes and keeping your chest lifted, preventing rounding of the spine. Control the arm swing to avoid momentum and ensure the movement is driven by your legs and glutes, not your upper body. Brace your core continuously, as if preparing for a punch, to maintain stability and maximize power during each repetition.
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