Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one foot, landing on the ball of your rear foot. Lower into a squat, keeping your front shin vertical and heel grounded. Drive through your front heel to extend your legs and return to the starting position. Alternate legs or complete all reps on one side.
To maximize power and stability, focus on driving forcefully through your front heel as you extend your legs, engaging your glutes and hamstrings. Maintain an upright torso throughout the movement to prevent lower back strain and ensure proper weight distribution. Ensure your knees track directly over your toes during the squat to avoid valgus collapse and protect your knee joints. Engage your core muscles tightly to stabilize your spine and improve overall control during the exercise. Keep your front shin vertical to maintain proper alignment and prevent excessive stress on your knee.
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