Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step the free leg behind the standing leg and lower into a curtsy lunge. Drive through the front heel to return to the start. Immediately step the free leg out to the side into a lateral lunge, keeping the anchor leg straight. Push off the outside foot to return to the center.
Maintain an upright chest to engage your core and prevent rounding of the upper back, which will help stabilize your torso throughout the movement. Ensure your knee tracks directly over your toes during both the curtsy and lateral lunge phases to protect your joints and maximize muscle activation. Keep the resistance band taut throughout the entire exercise to provide consistent tension and challenge your muscles. Actively drive through your front heel to powerfully return to the starting position, preventing a collapse and engaging your glutes. Control the descent into each lunge, resisting the urge to drop quickly, to build strength and maintain proper form.
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