Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge forward, lifting one leg straight back. Extend torso and arms forward, forming a straight line parallel to the floor. Engage your core, keep hips level, and press through the lifted heel while maintaining a straight knee. Gaze forward and hold for 5-10 breaths before slowly returning to standing. Repeat on the opposite side.
To establish a stable base, firmly root down through the standing foot, distributing your weight evenly across the entire footbed. Ensure your hips are squared to the floor, avoiding rotation which can compromise balance and spinal alignment. Actively engage your core muscles throughout the movement to stabilize your spine and prevent excessive arching or rounding. Consciously press through the heel of the lifted leg to maximize glute activation and maintain proper knee alignment. Lengthen from the crown of your head to your heel, creating a long, straight line to enhance spinal extension and core engagement. Maintain a steady gaze on a fixed point in front of you to help with balance and prevent neck strain.
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