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 out. Brace core, chest tall, eyes forward. Squat deeply, thighs parallel to the floor or lower, heels down, knees tracking toes. Drive through midfoot/heels to explosively stand. Simultaneously kick the opposite leg high, driving through the heel. Return to starting position, reset, and alternate legs, maintaining a steady rhythm. Exhale on the kick, inhale on the descent.
Focus on upward kicks, not forward. Drive through the heel for power and height. Prioritize squat depth; reduce kick height if needed. Maintain sharp, controlled movements; avoid frantic flailing. Land softly, bending ankles, knees, and hips. Adjust depth/height based on mobility – squat deep even if kicks are lower.
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