Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, bend knees and hips to lower body, rolling the ball down the wall. Lower until thighs are parallel to the floor or knees are at 90 degrees. Exhale, push through heels to extend hips and knees. Return to start, avoiding knee lockout. Maintain back contact with the ball; keep knees tracking over toes.
To protect your knees, ensure they track directly over your toes throughout the movement, preventing them from collapsing inward or bowing outward. Engage your core muscles by drawing your belly button towards your spine to stabilize your torso and protect your lower back. Focus on pushing through your heels to activate your glutes and hamstrings, which will help drive the extension phase of the exercise. Keep your entire back pressed firmly against the exercise ball to maintain proper spinal alignment and prevent arching. Position your hips directly under your knees to ensure a balanced and stable base throughout the movement. Pull your shoulders back and down, away from your ears, to promote a neutral spine and prevent upper back rounding.
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