Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach an ankle strap to the low pulley. Secure it around your ankle and stand facing away from the machine. Step forward with your non-working leg to create tension. Stand with feet hip-width apart, core engaged. Lift your working leg slightly, bending at the knee. Extend your knee forward against resistance, pausing at full extension to contract your quads. Slowly return to a 90-degree bend. Repeat, then switch legs.
Maintain a slight bend in your standing leg for stability. Control movements, avoid momentum. Squeeze your quads at full extension. Adjust weight for proper form. Engage your core throughout. Start with lighter weights to master technique.
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