Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one foot, toes forward. Lower both knees until the back knee is 1-2 inches off the ground. Keep your front knee over your ankle and trunk slightly forward. Pause briefly, then drive through your front heel to return to the starting position. Alternate legs for each repetition.
Maintain an upright chest to engage your core and prevent rounding of the upper back. Ensure your knees track directly over your toes throughout the movement to avoid unnecessary stress on your joints and maintain balance. Focus on driving through your front heel to maximize power and engage your glutes and hamstrings effectively. Actively tighten your core muscles to stabilize your torso and protect your lower back. Pull your shoulder blades back and down to promote good posture and prevent excessive arching in your lower back.
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