Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet wider than shoulder-width, toes angled out 45 degrees, bar over mid-foot. Hinge at hips, bend knees, grip the bar with a double or mixed grip. Lower hips until shins are vertical, chest up, core braced, and bar tensioned. Drive through heels, extending knees and hips together, keeping the bar close. Squeeze glutes at full hip and knee extension, avoiding back hyperextension. Lower the bar under control, maintaining a neutral spine.
To maintain proper posture, keep your chest lifted throughout the entire movement, preventing rounding of the upper back. Focus on driving through your heels to engage your glutes and hamstrings effectively, ensuring a powerful upward thrust. Keep the bar close to your body throughout the lift, minimizing momentum and maximizing muscle engagement. At the top of the movement, actively squeeze your glutes to ensure full hip extension and a strong contraction. Maintain a neutral spine throughout the exercise by engaging your core and avoiding excessive arching or rounding of your back. Ensure your knees track in line with your toes during the movement to promote stability and prevent potential knee injuries.
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