Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a squat with hands on the floor outside your feet. Kick feet back to a high plank. Engage your core, maintaining a straight body line. Jump feet forward to the squat position. Extend hips and knees to stand. Repeat.
Actively engage your core throughout the entire exercise to stabilize your spine and prevent lower back arching, which will help maintain proper form. Maintain a neutral spine by keeping your chest up and avoiding rounding or excessive extension of your back, ensuring even weight distribution. Drive through your legs, particularly your heels, to power the movement and maximize muscle activation. When returning to the squat, focus on absorbing the impact by bending your knees and hips, landing softly to protect your joints. Position your hands directly under your shoulders in the plank position to prevent shoulder strain and maintain a stable base.
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