Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand tall, shift weight to one foot, maintaining a slight bend in the knee. Place the opposite foot on your inner thigh or calf (avoiding direct knee contact). Press foot into leg and leg into foot evenly for stability. Lift arms, starting with hands in prayer at your chest, then extend overhead, shoulders down, focusing on a fixed gaze. Hold for 20-60 seconds, keeping hips level and tailbone down. Lower lifted leg slowly and repeat on the opposite side.
Engage the entire standing foot by spreading toes and pressing down through all corners, like growing roots. Keep hips level – avoid letting the standing hip push out. Actively press the lifted foot into the standing leg and vice versa. Maintain a steady gaze on a fixed point to stabilize your body.
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