Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step wide to one side, toes forward. Push hips back, bending the stepping leg's knee until the thigh is parallel to the floor, keeping the trailing leg straight. Drive through the bent leg's foot to return to the starting position.
Maintain a proud chest position throughout the movement to engage your core and prevent rounding of the upper back. Initiate the movement by pushing your hips backward, feeling a stretch in your glutes, which helps ensure you're bending at the hips and not just the waist. Keep the trailing leg completely straight throughout the exercise to maximize glute activation and prevent knee strain. Ensure your knee tracks directly over your toes during the bend to avoid valgus or varus collapse, which can lead to injury. Drive powerfully through the heel of the bent leg as you return to the starting position, focusing on a strong, controlled push to fully engage the glutes and hamstrings.
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