Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step laterally, keeping the opposite leg straight. Bend the stepping knee, pushing hips back until your thigh is parallel to the floor. Maintain an upright torso and drive through the heel of the bent leg to return to the starting position. Alternate sides.
Ensure your knee tracks directly over your toes throughout the movement to prevent unnecessary stress on your joints and maintain proper alignment. Initiate the movement by pushing your hips back as if you were sitting into a chair on the stepping leg, which will engage your glutes and hamstrings effectively. Keep your chest lifted and your core engaged to stabilize your torso and prevent excessive arching or rounding of your back. Focus on maintaining firm contact with the heel of your bent leg throughout the exercise to maximize power and stability during the push-up phase. Take a deliberate, wide step laterally, but control the movement to avoid losing balance and compromising form.
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