Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, chest up, shoulders relaxed, core engaged. Begin jogging in place, landing softly on the balls of your feet. Kick one heel up towards your glute, contracting your hamstring and keeping your thigh vertical – the motion comes from the knee. Quickly switch legs, maintaining a rhythmic heel-up, foot-down pattern. Pump your arms in opposition to your legs. Maintain upright posture, a stable core, and a forward gaze. Focus on full hamstring range of motion before increasing speed; avoid leaning forward. Land lightly and swing your arms actively to generate momentum.
Reach your heels towards your glutes with each kick. Maintain a vertical torso throughout the movement. Bend your knees to drive the heel lift. Land softly on the balls of your feet. Breathe deeply and consistently.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.