Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step forward 2-3 feet. Lower both knees until the back knee hovers above the ground. Keep your front knee over your ankle and torso upright. Drive through your front heel to extend hips and knees. Return to standing and alternate legs.
Ensure your front knee tracks directly over your toes throughout the movement to prevent valgus collapse and protect your knee joint. Focus on driving powerfully through the heel of your front foot to engage your glutes and propel you upwards, avoiding a quad-dominant motion. Actively engage your core muscles by drawing your navel towards your spine to stabilize your torso and maintain proper posture. Maintain an upright torso throughout the exercise, resisting the urge to lean forward, which can strain your lower back. Distribute your weight evenly across your foot to avoid placing excessive pressure on any one area and ensure a balanced movement.
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