Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set up with your feet shoulder width apart and the bar positioned across your traps. Step forward with one leg and allow both knees to bend simultaneously. Descend until the back knee touches the floor. Drive through the front foot and extend the knee as you stand up fully and return to the starting position. Repeat on the opposite leg. Repeat the desired number of repetitions.
Master the bodyweight version before progressing to elevated variations. Drive the movement with the lower body, not by arching the spine. Aim for 90-degree angles at the knees in the bottom position. Shorter steps emphasize the quads — push through the balls of the feet. Longer steps emphasize the glutes and hamstrings — push through the heels.
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