Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step one leg back and across diagonally, toes pointed out. Lower hips by bending both knees until the back knee hovers above the ground. Maintain a straight torso and keep the front knee aligned with the ankle. Pause briefly, then drive through the front heel to return to the starting position, bringing legs together. Alternate sides.
To ensure proper form, focus on keeping your hips facing forward throughout the movement, preventing excessive rotation that can strain your lower back. As you lower into the lunge, consciously guide your knees to track directly over your toes, which helps distribute the impact and protects your knee joints. At the top of the movement, actively squeeze your glutes to fully engage your hip muscles and stabilize your pelvis. Maintain a tight core throughout the exercise by drawing your belly button towards your spine, which will improve stability and prevent lower back arching. Control your descent by resisting the urge to drop quickly, feeling the stretch in your hip flexors and glutes as you lower.
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