Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with feet hip-width apart, stepping one foot forward approximately two feet. Keep feet flat, toes forward. Shift 80% of your weight to the front foot; the back foot is for balance. Lower straight down, bending both knees, with the front knee tracking over your toes and the back knee hovering above the ground. Maintain a slight (25-30 degree) forward torso lean. Drive through the front heel to return to standing, engaging front-leg glutes and quads. Inhale on descent, exhale on ascent. Beginners: 8-10 reps per leg, 2-3 sets.
Prioritize front leg engagement (80% weight). Avoid pushing off the back foot. Feet should be hip-width apart, not in line. Lower hips straight down, knee tracking over toes. Maintain a slight forward lean (25-30 degrees). Pause briefly at the bottom of each rep to maximize muscle engagement. Ensure the back knee lowers straight down, avoiding inward collapse.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.