Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step forward, landing heel under knee. Lower until thighs are parallel, keeping front knee over ankle and back knee slightly off the ground. Drive through the front heel to extend legs and return to start. Alternate legs.
Ensure your front knee tracks directly over your toes throughout the movement to maintain proper alignment and prevent knee strain, visualizing a straight line from your knee to your foot. Maintain an upright torso by engaging your core and avoiding excessive forward or backward lean, which can shift your balance and reduce glute activation. Actively tighten your core muscles throughout the exercise to stabilize your spine and improve power transfer from your legs to your hips. Focus on powerfully driving through your front heel as you extend your legs, which will maximize glute and hamstring engagement and propel you back to the starting position. Take a deliberate, long step forward to ensure a full range of motion and effectively challenge your muscles, but avoid overextending and compromising your balance.
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