Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat or hinge at the hips to grip the dumbbell securely. Stand upright, avoiding leans. Engage your core and extend the free arm for balance. Walk forward with small, controlled steps. Maintain a neutral spine and focus your gaze forward. Lower the dumbbell with a squat at the end of the set, then switch sides.
To maintain proper posture, focus on keeping your chest lifted and spine straight throughout the exercise, preventing any forward or backward lean. Avoid leaning towards the weighted side by actively engaging your glutes and core to stabilize your torso. Keep your core braced throughout the movement, like you're about to be punched in the stomach, to protect your lower back and enhance stability. Take small, controlled heel-toe steps to minimize momentum and maximize the work done by your legs and glutes. Ensure your shoulders remain level by actively retracting your shoulder blades and preventing one side from dropping lower than the other. Grip the dumbbell firmly, but not tensely, to maintain control and prevent it from slipping during the walking phase.
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