Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Rotate front foot out, back foot in. Inhale, extend arms to sides. Exhale, bend front knee to 90 degrees, stacking knee over ankle. Keep back leg straight, press through outer foot. Engage core, lengthen spine, open hips. Gaze over front fingertips. Hold, then repeat on the other side.
To ensure proper alignment, focus on keeping your front knee directly over your toes throughout the movement, preventing it from collapsing inward or pushing outward. Maintain a square hip position by actively rotating your hips towards the side you're bending, which will help stabilize your torso and prevent lower back strain. Consciously draw your shoulders away from your ears to avoid hunching and promote a more open chest, enhancing the stretch and engagement. Actively press through both feet to ground yourself and generate stability, distributing the weight evenly to protect your joints. Maintain a strong, engaged core by drawing your belly button towards your spine, which will protect your lower back and improve overall stability. Softly focus your gaze over your front fingertips to help maintain spinal alignment and open your hips fully.
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