Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, inhale, and lower your hips back while bending your knees until thighs are parallel to the floor. Maintain an upright chest, tracking knees over toes. Pause briefly at the bottom, then drive through your heels to return to standing, exhaling as you rise.
Maintain an upright chest throughout the movement to prevent rounding of the upper back and promote proper spinal alignment. Keep your elbows down towards your body to engage your lats and prevent shoulder strain. Focus on pressing outwards through your knees to activate your glutes and maintain stability. Ensure your heels remain firmly planted on the ground to maximize power and avoid ankle discomfort. Actively tighten your core muscles to stabilize your spine and improve overall control during the squat.
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