Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lunge until your front thigh is parallel to the floor. Explode upwards, driving through your front heel and the balls of your feet. Swing arms for momentum. Alternate legs mid-air, landing softly in the opposite split stance with bent knees to absorb impact. Immediately lower into the next lunge.
To maximize power, focus on driving forcefully through your front heel, engaging your glutes and hamstrings to propel you upwards. Maintain an upright chest throughout the movement to prevent leaning forward and protect your lower back. Aim for a quiet landing by bending your knees and controlling the descent, minimizing impact on your joints. Ensure your knees track directly over your toes during the lunge to promote stability and prevent ankle or knee strain. Engage your core muscles throughout the entire exercise to stabilize your torso and improve power transfer. When alternating legs, strive for a quick, fluid transition to maintain momentum and challenge your coordination.
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