Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
This variation on the squat emphasizes the front leg's strength and stability. Begin by positioning your feet wider than shoulder-width, with a significant step back from a standard squat stance. As you lower yourself, your rear knee will travel towards the floor, creating a lunge-like position while maintaining an upright torso. Focus on keeping your front knee aligned over your toes throughout the movement.
Ensure your front foot remains firmly planted and flat on the floor. Your rear foot should be balanced on the ball of your foot. Aim for a roughly 90-degree angle in your front knee during the bottom position. Your feet should be parallel to each other, roughly hip-width apart. A slight forward tilt of your torso is acceptable, but avoid excessive leaning. Control your descent to prevent your knee from slamming into the ground.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.