Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one foot, landing flat. Lower knees until the front thigh is parallel to the ground and the back knee hovers. Maintain an upright torso and ensure your front knee aligns over your ankle. Drive through your front heel to extend knees and hips, returning the back foot to the starting position. Alternate legs or repeat on one side.
Maintain a tall torso throughout the exercise to prevent rounding of the back and ensure proper engagement of the core muscles. Ensure your front knee tracks directly over your toes to avoid placing undue stress on the knee joint and maintain balance. Focus on driving through your front heel to generate power and fully extend your hips at the top of the movement. Keep your core braced throughout the exercise to stabilize your spine and improve power transfer. Keep your elbows close to your body to maintain stability and prevent unnecessary strain on your shoulders.
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