Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Shift weight to one side, bending the working knee. Squat deeply, extending the opposite leg laterally. Rotate the extended leg, keeping the heel down. Maintain an upright torso, pausing at the bottom. Drive through the working heel to return to the start, then transition smoothly to the other side.
Maintain a tall chest posture to encourage spinal alignment and prevent rounding of the upper back, which will help engage your core effectively. Ensure your working knee tracks directly over your toes throughout the movement to protect your knee joint and maximize muscle activation. Keep your heel firmly planted on the ground during the squat to provide a stable base and promote proper weight distribution. Actively engage your core muscles throughout the exercise, drawing your belly button towards your spine to stabilize your torso and protect your lower back. Lower your hips as deeply as comfortably possible, maintaining control and avoiding any excessive arching or rounding of your back.
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