Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, push hips back into a deep squat until thighs are parallel to the floor. Drive knees outward, tracking over mid-foot. Hold this position, maintaining tension. Keep chest high, gaze forward. Drive through your feet to return to standing.
Maintain an upright chest and draw your shoulders back to engage your upper back and promote a stable posture throughout the exercise. Focus on tracking your knees outward, aligning them over your mid-foot to prevent valgus collapse and ensure proper knee joint mechanics. Actively engage your muscles and maintain deep tension throughout the hold to maximize the effectiveness of the exercise and build strength. Root your feet firmly into the ground, distributing your weight evenly across your entire foot to enhance stability and power. Brace your core muscles tightly as if preparing for a punch to stabilize your spine and protect your lower back during the hold.
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