Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hold a squat, chest up, knees over toes. Pull the band towards your chest, driving elbows back. Squeeze shoulder blades at peak contraction. Slowly return to start, resisting the band. Maintain a stable squat throughout.
Ensure your knees track in line with your toes throughout the movement to maintain balance and prevent knee strain. Keep your elbows close to your body during the pull to maximize upper back engagement and prevent momentum. Actively squeeze your shoulder blades together at the peak of the contraction to fully engage the muscles of your upper back. Engage your core muscles throughout the exercise to stabilize your torso and protect your lower back. Press your heels firmly into the ground to maintain a stable base and prevent your body from shifting forward.
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