Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core and keep your torso upright. Lower your hips until your front thigh is parallel to the ground. Drive through your front heel to extend your knee and hip, returning to the starting position. Squeeze your glutes at the top. Alternate legs after each repetition.
To protect your knee joint, ensure your knee tracks in line with your toes throughout the movement, avoiding any inward or outward drift. Focus on driving through the heel of your front foot to maximize glute activation and power the upward movement, preventing you from relying on your quads. Maintaining a tight core throughout the exercise will stabilize your spine and prevent excessive arching or rounding of your back. Keep your torso upright by engaging your abdominal muscles and resisting the urge to lean forward or backward. At the top of the movement, consciously squeeze your glutes to ensure they are fully engaged and contributing to the exercise.
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