Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat by bending knees and hips, keeping arms straight and tension on the straps. Drive through heels to stand. Pull chest toward handles, driving elbows back. Squeeze shoulder blades at the top. Extend arms forward in a controlled motion.
Ensure the straps remain taut throughout the exercise to maintain consistent tension and prevent slipping. Focus on driving through your heels to engage your glutes and hamstrings effectively, which will also help stabilize your body. Keep your elbows close to your ribs during the rowing motion to maximize back muscle activation and minimize the risk of shoulder injury. Maintain a stable plank position at the top of the row, preventing excessive arching or rounding of your back. Strive for a fluid, continuous motion, seamlessly transitioning between the squat, row, and return phases to optimize efficiency and reduce impact.
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