Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, maintain a neutral spine, and keep your chest up. Bend your knees and push your hips back into a squat, keeping arms extended overhead with a taut band. Lower until your thighs are parallel to the floor, then drive through your heels to return to the starting position, fully extending your hips and knees while maintaining proper knee alignment.
To help maintain proper posture, focus on keeping your chest lifted throughout the exercise, preventing rounding of the upper back. Ensure your knees track directly over your toes during the squat to promote stability and reduce the risk of injury. Actively press into the resistance band to engage your upper body and stabilize your shoulders. Drive powerfully through your heels to maximize the glute and hamstring activation during the upward phase. Consciously tighten your core muscles to stabilize your spine and improve overall control. Keep your arms locked out to maintain tension on the band and prevent shoulder strain.
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