Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Bend knees, lowering body until your front thigh is parallel to the floor. Keep your front knee over your toes and back knee toward the ground. Pause briefly, then exhale and drive through your front heel to return to the starting position. Maintain an upright torso and engaged core.
To maximize power and prevent injury, focus on driving forcefully through your front heel as you extend your legs back to the starting position, ensuring a strong push-off. Maintain an upright torso throughout the movement by bracing your core and avoiding excessive forward lean, which can strain your lower back. Ensure your knees track directly over your toes during the squat to promote proper alignment and reduce stress on your knee joints; visualize a straight line from your knee to your foot. Actively engage your core muscles by drawing your belly button towards your spine to stabilize your torso and improve overall control. Pay close attention to the alignment of your front knee, ensuring it remains directly above your ankle to prevent valgus or varus collapse and maintain a balanced squat.
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