Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, push hips back, bend knees. Lower thighs parallel to the floor, knees over toes. Pause briefly, maintain a straight back. Exhale, drive through heels to stand. Squeeze glutes at the top. Repeat, keeping your torso upright.
Focus on pressing your knees outward, following the direction of your toes, to engage your glutes more effectively and prevent knee cave. Maintain a proud chest and a flat back throughout the movement to protect your lower back and ensure proper form. Actively drive through your heels as you push back up to your starting position, which will maximize glute activation and power. At the top of the movement, consciously squeeze your glutes to fully engage the muscles and achieve a complete contraction. Keep your core braced and engaged throughout the entire exercise to stabilize your spine and improve overall control.
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