Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Unrack the bar by extending legs, keeping knees soft. Inhale, bend knees and hips to lower the bar towards your chest until thighs are near your chest or knees are at 90 degrees. Exhale, press through your feet to extend legs, driving the bar up. Stop before full knee lockout. Rerack by locking knees.
Maintaining a flat back on the floor throughout the movement is crucial for spinal stability and preventing lower back strain, so focus on engaging your core and keeping your body aligned. To maximize power and prevent injury, drive through your heels as you extend your legs, ensuring your weight is distributed evenly across your feet. Ensure your knees track directly over your toes during the movement to maintain proper alignment and avoid unnecessary stress on your joints. Actively brace your core muscles throughout the entire exercise to stabilize your spine and enhance power transfer. Avoid fully locking out your knees at the top of the movement to protect your joint and maintain control throughout the repetition.
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