Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Spread and lift toes, then lower to engage feet. Engage quads to lift kneecaps, maintaining a slight bend. Neutralize pelvis, engage core for spinal support. Lengthen spine, broaden chest. Let arms hang naturally, palms forward. Align head over spine, gaze forward.
Ensure even ground contact through all corners of your feet to establish a stable base for the exercise. Lift your kneecaps actively, but avoid fully locking your knees to prevent hyperextension and protect your joints. Imagine lengthening from the base of your spine towards the tailbone to promote spinal extension and postural alignment. Keep your shoulders relaxed and away from your ears to prevent upper body tension and maintain a balanced posture. Gently engage your core muscles to stabilize your spine and support your lower back throughout the movement. Maintain a soft, forward gaze to avoid neck strain and keep your head aligned with your spine.
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