Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet wider than shoulder-width, toes slightly out. Shift weight to the right leg, bending the knee while keeping the left leg straight. Lower hips towards the right heel, chest up, back straight. Ensure the right knee tracks over the foot, without extending past the toes. Keep the left foot flat or toes lifted. Pause, then push through the right heel to return to start. Repeat on the left side.
Maintain tall posture, engage your core for stability. Start with a wider stance if needed. Use a support for balance if required. Perform slowly and with control. Inhale on the descent, exhale on the ascent.
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