Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step to the side, keeping toes forward. Bend the stepping knee, pushing hips back until your thigh is parallel to the ground. Keep the opposite leg straight, foot flat. Hold for 2-3 seconds, then push off the bent leg to return to the starting position. Alternate sides.
To ensure proper alignment, focus on keeping your knee directly over your toes throughout the movement, preventing it from collapsing inward or bowing outward. Maintain an upright chest position to engage your core and prevent rounding of the back, which will improve stability and power. Actively push your hips backward as you lower into the lunge, feeling a stretch in your inner thigh and ensuring your front thigh remains parallel to the ground. Keep your heel firmly planted on the floor throughout the exercise to provide a stable base and maximize the stretch in your inner thigh. Engage your core muscles by drawing your belly button towards your spine to stabilize your torso and protect your lower back, promoting efficient force transfer.
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