Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one foot into a kneel, lowering both knees to the floor. Drive through the front heel to stand. Alternate lead legs, stepping back and kneeling with each side. Drive through the heel to return to the starting position.
Engage your core muscles throughout the exercise to stabilize your spine and protect your lower back, preventing excessive arching or rounding. Ensure your knees track over your toes during both the kneeling and standing phases to maintain proper alignment and reduce the risk of injury. Focus on powerfully driving through the heel of your front foot as you stand to maximize glute and hamstring activation. Maintain a proud chest position by drawing your shoulder blades back and down, preventing rounding of the upper back and promoting a more upright posture. Control the descent into the kneel, resisting the urge to drop quickly, which helps maintain stability and engages your muscles effectively.
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