Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lunge forward, lowering until your front thigh is parallel to the ground and your back knee hovers. Maintain an upright torso and stable dumbbells overhead. Drive through your front heel to return to the starting position. Alternate legs or repeat on one side.
Engage your core and draw your ribs down to stabilize your torso throughout the movement, preventing excessive arching or rounding. Ensure your front knee tracks directly over your toes to protect your knee joint and maximize power. Keep your elbows locked and dumbbells aligned directly above your shoulders to prevent strain and maintain balance. As you push off the ground, drive forcefully through your front heel to propel yourself back to the starting position. Maintain an upright posture throughout the exercise, avoiding any forward or backward lean, which can compromise form and reduce effectiveness.
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