Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back into a lunge, weight on the rear foot's ball. Lower hips until the front thigh is parallel to the floor. Explosively drive through the front foot, extending the hip and knee. Simultaneously drive the rear knee forward and up. Return the rear foot to the starting lunge under control.
To maximize power, drive forcefully through the front heel, ensuring you're pushing off the ground effectively and engaging your glutes. Maintain a braced core, similar to a plank, to stabilize your torso and prevent excessive rotation or arching during the explosive movement. Initiate the movement with a powerful, explosive push from the front leg, focusing on speed and distance. Avoid letting your hips sag during the lunge, actively engaging your glutes and core to maintain a stable and upright posture. Keep your eyes focused on a fixed point ahead to help maintain balance and proper spinal alignment throughout the exercise.
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