Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Position a knee-height bench. Stand facing away, with one foot laces-down on the bench. Ensure your front knee aligns over your ankle. Lean forward slightly (20-30 degrees), weight primarily on the front foot. Lower your hips straight down until your front thigh is parallel and your rear knee is just above the bench. Maintain a stable torso. Press through your front heel to return to the starting position, squeezing your glutes. Alternate legs.
Minimize rear foot engagement; it should feel like it could float. Adjust stance to keep your front shin vertical at the bottom. A slight forward lean (20-30 degrees) optimizes glute activation. Control the descent (2-3 seconds) to maximize muscle stimulus. Keep hips square throughout. Grip the floor with your front foot, spreading your toes for stability.
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