Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step one foot back and across behind the other into a curtsy. Lower hips, bending both knees until the front thigh is parallel to the ground and the back knee hovers. Keep the front knee aligned over your toes and torso upright. Pause briefly, then drive through your front heel to return to the starting position. Alternate legs for each repetition.
To maintain proper alignment, ensure your knees track directly over your toes throughout the movement, preventing any inward or outward deviation. Engage your core muscles and lift your chest to stabilize your torso and promote a strong, upright posture. Focus on driving through your front heel to initiate the upward extension, maximizing glute activation and power. Keep your hips square to the front throughout the exercise, avoiding any twisting motions that could compromise form and target the wrong muscles. When stepping back, move diagonally to create a wider range of motion and effectively engage your glutes and inner thighs. Squeeze your glutes firmly at the top of each repetition to ensure full muscle contraction and enhance the effectiveness of the exercise.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.