Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with feet shoulder-width apart, toes slightly outward. Maintain an upright chest, braced core, and weight in your heels. Lower into a squat until thighs are parallel to the floor (or slightly above). Explosively extend hips, knees, and ankles, swinging arms upward for added force. Fully extend at the top, jumping off the ground. Land softly on the balls of your feet, rolling through to your heels, and bending your knees to absorb impact. Reset briefly before repeating.
Land quietly to ensure controlled impact. Avoid excessive squat depth; parallel or slightly above is sufficient. Utilize arm swing to generate power (down during load, up during jump). Ensure knees track over toes throughout the movement. Prioritize quality landings over quantity; stop when form degrades. Choose a padded surface to minimize joint stress.
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