Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Push hips back, bend knees to lower until thighs are parallel to the floor, dumbbells close to sides. Maintain a neutral spine and knees tracking over toes. Pause briefly at the bottom, then drive through your heels to extend hips and knees to a standing position. Squeeze glutes at the top, avoiding knee lockout.
Maintain an upright chest posture throughout the movement to engage your core and prevent rounding of the upper back. Ensure your knees consistently track in line with your toes to avoid placing unnecessary stress on your joints and maintain balance. Engage your core muscles by drawing your belly button towards your spine to stabilize your torso and protect your lower back. Keep your heels firmly planted on the ground throughout the entire exercise to maximize glute activation and prevent ankle instability. Initiate the movement by pushing your hips backward first, which helps to engage the glutes and control the descent.
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