Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
For your starting position, stand about two feet in front of a box or bench. Make sure it’s sturdy and stable. Place your feet at about hip-width or slightly wider. Place your right foot on the bench behind you. You can either rest the top of your foot on the bench, or flex at the ankle and put your toes and the ball of your foot on the bench. Use whichever feels most comfortable. Keeping your chest upright, bend the left knee and dip down. Keep your weight on that forward, leg. The rear, right leg should be relaxed as it bends with the left knee. Let your hips hinge forward a little and allow the knee to extend to or just over the toes of your forward left foot. At this point, you can adjust the position of the forward foot, finding the distance from the box that is most comfortable. Focus on activating the left glutes and quads as you push back up to standing.
Keep feet shoulder-width apart, not directly in line. Stay upright, avoid leaning forward. Keep the front heel down; adjust stance if rising onto toes. Focus on working the front leg, not the back. Keep the front knee stable and aligned with the foot.
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