Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Kick one leg forward, keeping it straight and ankle flexed, as high as comfortable. Control the return to the starting position. Alternate legs continuously. For a walking variation, step forward while kicking.
To maximize effectiveness and prevent injury, maintain a straight leg throughout the entire kicking motion, focusing on engaging your quadriceps and hamstrings. Actively engage your core muscles by drawing your belly button towards your spine to stabilize your torso and prevent excessive lower back movement. Aim to point your toes towards your hands during the kick, which helps to increase the range of motion and target the hip flexors. Execute the movement with controlled precision, resisting the urge to swing or jerk the leg, ensuring a smooth and deliberate motion. Consciously relax your shoulders and upper body to avoid unnecessary tension and maintain a balanced posture throughout the exercise.
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