Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, barbell across your upper back, hands slightly wider than shoulder-width. Engage your core, maintain an upright torso. Step back with one foot, lowering hips until knees are bent at 90 degrees (front knee over ankle, back knee hovering). Push through the heel of the front foot to return to standing. Alternate legs.
Maintain chest lifted, shoulders back. Control the descent to avoid losing balance. Keep front knee behind toes. Use a mirror or spotter to check form. Start with lighter weight. Inhale as you step back, exhale as you push forward.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.