Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a quarter squat, core braced, arms straight. Drive through your feet to step backward. Fully extend the working leg, pushing the ground away. Maintain a low hip, chest-up rhythm as you walk backward.
Ensure your knees track over your toes throughout the exercise to maintain proper alignment and prevent knee strain, focusing on a controlled movement. Keep your arms straight and extended forward for balance and to engage your core, acting as counterweights. Actively drive backward with each step, engaging your glutes and hamstrings to propel yourself. Maintain a proud chest position to prevent hunching and encourage a strong, stable core. Avoid rounding your back by engaging your core and maintaining a neutral spine throughout the entire exercise.
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