Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat by pushing hips back, keeping knees over toes, to thighs parallel. Exhale, drive through heels to stand. Step back into a reverse lunge, lowering until back knee nearly touches the floor and front knee is over your ankle. Exhale, push through your front heel to return to standing. Alternate legs.
Maintain a tall chest position to encourage an upright posture and prevent rounding of the upper back. Ensure your knees track in line with your toes throughout both the squat and lunge to promote proper alignment and reduce the risk of injury. Brace your core muscles as if preparing for a punch to stabilize your spine and enhance power transfer. Actively drive through your heels during both the upward phase of the squat and the lunge to engage your glutes and hamstrings. Keep your torso upright and avoid leaning forward to maintain balance and protect your lower back. Control the transitions between the squat and lunge to ensure each movement is deliberate and effective.
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