Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand in athletic posture with feet hip to shoulder width apart and toes forward. Draw in and brace the abs. Pull the shoulder blades back and down and lock the elbows into the side of the body. Balance the dumbbells above the elbows at all times (or set them on the shoulders). Drive the hips back and squat down to a maximum depth that posture and alignment can be maintained (typically between 90˚ at the knee and thigh parallel to the floor). Keep the weight balanced from heel to ball of foot and torso fairly upright. Reverse the pattern and return to the starting position. Maintain posture throughout. Repeat for the desired number of repetitions. Avoid slouching the back or shoulders, letting the elbows flare out, knees caving in or toes turning out.
Keep back naturally arched and avoid bending knees past 90°. Go as low as comfortable while maintaining balance. If standard squats are difficult, try chair-assisted squats. Use arms on armrests for support if needed.
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