Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with feet together, core engaged, weight on the balls of your feet. Jump laterally, spreading feet to shoulder-width, toes angled out. Immediately descend into a squat, landing softly on the balls of your feet, then settling through your heels. Lower thighs parallel, chest up, knees tracking toes. Briefly stabilize at the bottom, then explosively return to the starting position, jumping feet back together. Repeat continuously.
Jump laterally, not vertically. Focus on controlled deceleration; bend your knees upon landing to engage quads and glutes, avoiding knee impact. Maintain an upright chest throughout. Land softly and silently. Ensure knees track over toes; address inward collapse with hip abduction exercises. Gradually increase speed as form becomes consistent.
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