Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core and maintain an upright posture. Lift one knee to hip height, keeping your torso stable. Lower the foot, then immediately lift the other knee. Alternate knees rhythmically, keeping weights steady overhead. Focus on core stability throughout.
Engage your core muscles and press your ribs slightly downward to create a stable base for the movement. Hold the weights directly over your shoulders to minimize strain and maintain balance. Ensure your knees track in line with your hips and ankles to prevent injury and maximize efficiency. Avoid arching your lower back by maintaining a neutral spine and engaging your abdominal muscles. Maintain a steady balance throughout the exercise by slightly adjusting your stance if needed. Keep your eyes focused on a fixed point in front of you to help with balance and coordination.
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