Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one foot, landing on the ball of your back foot. Lower into a parallel squat, hovering your back knee above the floor. Drive through your front heel to extend your legs and hips, returning to the starting position. Bring your back foot forward to switch legs or complete the set.
To maximize power and stability, focus on driving forcefully through your front heel as you extend your legs, ensuring a strong push-off. Maintain alignment by keeping your front knee directly over your toes throughout the movement, preventing it from collapsing inward or extending past your toes. Engage your core muscles and lift your chest to maintain a stable torso and prevent rounding of the back. A slight forward lean from the hips will help activate your glutes and improve overall hip drive during the exercise.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.