Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start standing with feet hip-width apart. Step back with one foot (e.g., left), roughly 3-4 feet. Front foot forward, back foot angled 45 degrees. Heels on the ground. Square hips forward, ensuring both hip bones face front – actively prevent back hip rotation. Bend the front knee to 90 degrees, stacked over your ankle, thigh parallel to the floor. Avoid knee extending past toes or collapsing inward. Sweep arms overhead, palms facing each other (or parallel if shoulders are tight), drawing shoulder blades down. Hold for 5-10 breaths, maintaining a strong, straight back leg and pressing through the outer edge of the back foot. Switch sides, resetting between reps.
Widen your stance laterally for stability. Engage your back leg by pressing firmly through the outer edge of the foot. Avoid lower back arching; maintain core engagement and a tall spine. Ensure your front knee tracks over your second toe; correct inward collapse by pushing the knee outward. Limit depth if the knee extends past your ankle.
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