Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, holding handles for support. Step one foot back, lowering hips until the back knee is just above the floor. Front thigh parallel to the ground, knee tracking over toes. Drive through the front heel to return to the starting position; alternate legs.
Maintain an upright chest to engage your core and prevent rounding of the back, which will help stabilize your body throughout the movement. Hold the handles with a light grip to avoid unnecessary tension in your arms and shoulders, allowing your legs to do the majority of the work. Ensure your front knee tracks directly over your toes during the descent to protect your knee joint and maximize power. Focus on driving through your front heel as you return to the starting position to fully engage your glutes and hamstrings, and to propel yourself upwards.
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