Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand in front of a rack with a barbell at chest height. Step under the barbell and rest it on the top of your back, keeping your hands about shoulder-width apart. Lift the barbell by pushing with your legs and standing straight up. Begin to lower yourself by bending at the knees as you would for a regular squat, but only lower yourself halfway down. Return to your starting standing position and repeat for the desired number of reps.
Keep chest up, spine neutral, and neck aligned. Align knees with toes; don’t let them pass beyond. Half squats target quads, hamstrings, glutes, and core, but emphasize quads more. Train deeper squats too for glutes, hamstrings, mobility, and knee strength.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.