Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lunge forward with your right foot, bending both knees to 90 degrees, front thigh parallel to the floor. Rotate your torso and dumbbell to the right, maintaining a square hip position and upright spine. Return to the starting position. Drive through your front heel to stand. Alternate legs.
Maintain an upright chest position to engage your core and prevent rounding of the upper back. Actively brace your core muscles throughout the entire movement to stabilize your spine and protect your lower back. Ensure your knees track directly over your toes during the lunge to prevent ankle or knee strain and maximize muscle engagement. Initiate the torso rotation from your thoracic spine (mid-back) to promote mobility and avoid lower back twisting. Keep your hips level during the lunge to distribute weight evenly and prevent imbalances.
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