Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, core engaged, shoulders back, and weight evenly distributed. Step wide to one side (e.g., right), planting your foot flat, toes forward. The stance should be 1.5-2 times shoulder width, adjusting for hip mobility. Keep the opposite leg (left) straight. Lower by bending your right knee and pushing hips back, as if sitting into a chair. Lower until your right thigh is roughly parallel to the floor, keeping your chest upright and weight in your right heel and midfoot. Right knee tracks over your toes. Drive back to standing, squeezing your right glute and inner thigh. Alternate sides for each rep. Inhale on the step down, exhale on the push-up.
Prioritize hip movement back, not just knee bend. Ensure your working knee tracks over your toes; narrow your stance if it collapses inward. Keep the trailing leg straight to maximize adductor stretch. Maintain an upright chest; reduce depth if needed. Drive through the entire foot on the upward movement for stability.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.