Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, hands on hips or clasped in front for balance. Engage your core and keep shoulders back. Step back and across, lifting your right foot behind your left leg (curtsy). Distance depends on hip mobility – avoid forcing. Lower into a lunge, bending both knees until your front thigh is parallel to the floor and your back knee hovers above the ground. Maintain an upright torso and ensure your front knee tracks over your toes. Drive through the heel of your front foot to return to standing, squeezing your glute.
Keep hips square – imagine your hip bones as headlights pointing forward. Ensure your front knee tracks over your toes; reduce the step-back distance if it caves inward. Avoid excessive crossover; 12-18 inches is sufficient. Maintain an upright torso; reduce range of motion if needed. Drive through the heel of your front foot to activate glutes and hamstrings.
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