Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Initiate the squat by pushing hips back. Lower until thighs are parallel to the ground, ensuring knees track over toes. Keep chest up and arms extended overhead. Drive through your heels to stand, squeezing your glutes at the top. Maintain core engagement.
Engage your core muscles throughout the entire movement to stabilize your spine and protect your lower back, preventing excessive arching. Extend your arms overhead in a 'Y' shape to help maintain balance and encourage an upright posture. Focus on keeping your heels firmly planted on the ground throughout the squat to maximize glute and hamstring activation and prevent ankle strain. Ensure your knees track in line with your toes to avoid valgus or varus knee movement, which can lead to injury. Lift your chest towards the ceiling to prevent rounding of the upper back and promote a more open and stable torso.
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