Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step one leg diagonally behind and across the other. Bend both knees until your front thigh is parallel to the floor and your back knee nears the ground. Drive through your front heel to extend your hips and knees, squeezing your glutes. Return to the starting position, avoiding knee lockout. Alternate legs.
Maintain an upright torso throughout the movement to engage your core and prevent lower back strain. Ensure your knees track directly over your toes to promote proper alignment and reduce stress on your joints. Keep your hips square and facing forward to evenly distribute the load and maximize glute activation. Focus on driving through your front heel to powerfully extend your hips and avoid leaning forward. Squeeze your glutes firmly at the top of the movement to fully engage the muscles and achieve maximum contraction.
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