Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step one foot back and diagonally behind the other. Bend both knees until your front thigh is parallel to the floor and your back knee hovers. Keep your front knee over your ankle and hips square. Push through your front heel to return to standing, bringing feet together. Alternate sides.
Maintain an upright torso throughout the movement to prevent rounding of the back and ensure proper engagement of the core. Keep your hips square and facing forward to avoid twisting or compensating with your lower back, which can lead to injury. Ensure your front knee tracks directly over your toes during the squat to protect your knee joint and maximize muscle activation. Drive powerfully through your front heel as you push back up to engage your glutes and quads effectively. Actively engage your core muscles by drawing your belly button towards your spine to stabilize your body and protect your lower back.
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