Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Swing arms back to initiate a quarter squat. Explosively extend hips, knees, and ankles, swinging arms forward. Tuck knees rapidly toward chest, aiming for thighs parallel to the ground. Extend legs to descend, landing softly on the balls of your feet while bending your hips and knees to absorb impact. Return to the starting position.
Focus on driving through the balls of your feet to maximize power and stability during the jump. Ensure your knees track directly over your toes throughout the movement to prevent injury and maintain proper alignment. Pull your knees high and fast towards your chest to engage your core and increase the tucking motion. Aim to land quietly and with controlled movement by absorbing the impact through your legs and hips. Maintain a tight core throughout the exercise to stabilize your spine and improve power transfer. Swing your arms explosively to generate momentum and assist with the upward drive.
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