Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in Mountain Pose (Tadasana). Feet hip-width or together. Press all four corners of your feet into the floor. Engage your core, lengthen your spine, and sit hips back and down as if into a chair. Lower thighs to parallel, allowing a slight forward torso lean. Maintain weight in heels – toes should wiggle. Extend arms overhead, palms facing each other, drawing shoulder blades down. Hold for 5-10 breaths, breathing steadily. To exit, return to Mountain Pose or fold forward. Repeat 2-3 times.
Initiate movement by pushing hips back, not knees forward. Test heel contact – if toes don't lift, shift weight back to engage glutes. Avoid lower back arching; draw ribs down and lengthen your tailbone. Ensure knees track over toes; correct inward collapse by pressing outward.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.