Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat by pushing hips back and bending knees until thighs are parallel to the ground, keeping knees tracking over toes. Exhale, drive through heels to stand, shifting weight to one leg. Kick the opposite leg laterally, foot flexed, to hip height. Lower the leg and immediately descend into the next squat, alternating sides.
Maintain a proud chest position and brace your core to stabilize your torso throughout the movement, preventing excessive arching or rounding of the back. Ensure your knees consistently track over your toes during the squat to promote proper alignment and reduce stress on your knee joints. As you rise from the squat, powerfully drive through your heels to engage your glutes and hamstrings, propelling you upwards. Focus on maintaining balance on your standing leg by engaging your core and stabilizing your hips, preventing excessive sway or wobble. Control the retraction of your kicking leg, resisting the urge to let it drop quickly, to maintain stability and engage your hip flexors.
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