Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lunge forward with the opposite leg of your loaded arm. Lower hips until your front thigh is parallel to the ground, rear knee hovering. Keep your front knee over your ankle, torso upright, and dumbbell stable overhead. Push through your front heel to return to standing. Return foot to starting position. Repeat, then switch sides.
To maintain stability, lock your arm overhead, keeping your elbow straight and engaged throughout the movement. Actively brace your core muscles as if preparing for a punch to stabilize your torso and prevent excessive rotation. Ensure your front knee tracks directly over your toes, avoiding inward or outward collapse, which can lead to injury. Maintain an upright torso throughout the exercise, resisting the urge to lean forward, which shifts your balance. Drive forcefully through your front heel to power yourself back to the starting position, engaging your glutes and hamstrings.
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