Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat, pushing hips back and bending knees until thighs are parallel to the ground. Drive through heels to jump vertically, keeping dumbbells stable. Land softly, bending knees and hips to absorb impact, then immediately descend into the next squat.
To maximize power, focus on driving forcefully through your heels as you explode upwards, engaging your glutes and hamstrings. Maintain an upright chest throughout the movement to prevent rounding of the back and ensure proper core engagement. When landing, absorb the impact by bending your knees and hips, aiming to land quietly on the balls of your feet to protect your joints. Initiate the upward movement from your hips, not just your quads, to fully engage your posterior chain and generate more power. While it's common to see knees tracking slightly over toes, consciously focus on keeping them aligned with your feet to promote stability and reduce the risk of injury.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.