Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one foot, landing on the ball of your foot. Lower hips until your front thigh is parallel to the ground, back knee hovering. Keep your front knee over your ankle and torso upright. Drive through your front heel to extend your knees and return to the starting position. Bring the back foot forward. Alternate legs or repeat on one side.
To maximize power and stability, drive forcefully through your front heel as you extend your legs back to the starting position, engaging your glutes and hamstrings. Maintain an upright torso throughout the movement to protect your lower back and ensure proper weight distribution. Ensure your knees track directly over your toes during the lunge to prevent ankle strain and promote balanced muscle activation. Engage your core muscles by drawing your belly button towards your spine to stabilize your pelvis and improve overall control. Take a controlled step backward to avoid losing balance and to ensure proper form throughout the exercise.
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