Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Simultaneously bend knees and lean back. Drive knees forward over toes, maintaining hip extension. Lower until knees nearly touch the ground, keeping your torso upright. Pause briefly. Extend knees to return to the starting position, squeezing your quads.
To maximize quad engagement and prevent rounding, actively extend your hips throughout the movement, creating a stable base. Ensure your knees track directly forward, mirroring the direction of your toes to avoid unnecessary stress on your joints. Engaging your glutes will provide crucial stability and help maintain proper form throughout the exercise. Visualize a straight line from your knees to your head, ensuring your torso remains upright and prevents excessive forward lean. Control the lowering and rising phases, resisting gravity to build strength and maintain a smooth, controlled arc of motion.
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