Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace abs, push platform with heels/forefoot (flat heels, no toes-only). Exhale, extend legs slow/controlled (head/back flat vs pad). Pause top—no knee lockout/bowing. Inhale, bend knees to start (feet/back flat). Beginners: 3x10, progress.
Use a weight you can fully control with proper form. Keep your buttocks flat against the seat and adjust the seat if you feel cramped. Grip the assist handles instead of placing hands on knees. Move through the full range of motion without lifting your hips. Keep your head steady against the seatback, don’t jerk it forward. Maintain steady breathing: exhale on effort, inhale on release.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.