Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step laterally, keeping one leg straight. Bend the lunging knee, pushing hips back to lower into a lunge. Maintain an upright chest and aligned knee. Lower until the thigh is parallel to the floor, pause, then push through the heel to return.
Maintain an upright chest throughout the exercise to engage your core and prevent rounding of the upper back, which will improve stability and power. Ensure your knee tracks directly over your toes during the lunge to avoid placing unnecessary stress on your joints and maintain proper alignment. Actively push your hips backward as you lower into the lunge to maximize glute and hamstring engagement and prevent knee hyperextension. Drive through your heel as you return to the starting position to powerfully engage your glutes and ensure a full range of motion.
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