Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Strength exercise for quads, glutes, hamstrings, calves, and core. Requires a wall and bodyweight. Movement: Isometric hold. Stand facing a wall, back flat. Feet shoulder-width apart, ~2 feet from the wall. Slide down the wall, bending knees. Partial: knees at 45 degrees. Full: thighs parallel to the ground, knees at 90 degrees. Hold position: back flat, weight in heels, core engaged. Knees aligned over ankles. Breathe deeply, pressing through heels to engage glutes and quads. Press through heels to return to starting position. Rest. **Technique:** * Avoid knee valgus; push knees outward. * Maintain full back contact with the wall. * Focus on controlled breathing to manage intensity.
Position your feet so your shins are vertical Maintain a shoulder-width stance Keep your hands at your sides or across your chest Breathe continuously throughout the exercise
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