Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, push hips back, bend knees to lower thighs parallel. Keep elbows high, knees over toes. Exhale, drive through heels to extend hips and knees. Squeeze glutes at top, avoid leaning back. Control the descent.
To protect your shoulders and engage your back muscles effectively, maintain high elbows throughout the movement, preventing them from dropping. Keep your chest lifted and shoulders pulled back to promote a strong, upright posture and engage your core. Rotate your knees slightly outward to prevent them from collapsing inward, which will help distribute the load evenly and protect your joints. Focus on driving through your heels to power the upward movement and fully activate your glutes. Engage your core muscles by drawing your belly button towards your spine to stabilize your body and prevent lower back strain.
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