Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat down, bending hips and knees until thighs are parallel to the floor. Exhale, push through your heels to stand, raising dumbbells forward to shoulder height with nearly straight arms. Lower the dumbbells as you stand.
Ensure your knees track over your toes to maintain balance and prevent knee strain during the squat. Keep your chest lifted and eyes focused forward to engage your core and maintain a neutral spine throughout the movement. As you raise the dumbbells, lead with your elbows to help activate your shoulder muscles and prevent wrist strain. Engage your core muscles and brace your abdominal wall during the descent to protect your lower back and control the movement. Press your heels into the floor throughout the entire exercise to ensure proper weight distribution and maximize glute activation.
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