Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place lead foot flat on the box center. Drive through your heel to extend your hip and knee, rising onto the box. Bring your trailing foot to hover or step up fully, squeezing your glute. Lower the trailing foot controlled to the floor. Step the lead foot down to start. Switch lead legs after each repetition, maintaining an upright torso.
To maximize power and stability, drive forcefully through your heel as you extend your hip and knee onto the box, ensuring you're engaging your glutes effectively. Maintain an upright torso throughout the movement to prevent leaning and protect your lower back, focusing on a straight line from head to heels. Engage your core muscles by drawing your belly button towards your spine to stabilize your body and improve power transfer. Ensure your knee tracks directly over your toes during the upward movement, avoiding inward or outward deviations to protect your joints. Lower your trailing foot in a controlled manner, resisting the urge to drop quickly, to maintain muscle tension and prevent injury. Squeeze your glute muscles at the top of the movement to fully activate them and enhance the effectiveness of the exercise.
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