Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, heels slightly elevated. Position feet closer together, toes forward. Hold a barbell across your upper back (overhand grip) or perform bodyweight. Engage core, chest up, and lower into a squat by bending your knees. Descend until thighs are parallel to the ground, knees tracking over toes. Pause briefly, then drive through heels to return to start. Repeat with control.
Engage your core for stability. Keep knees aligned with toes. Heel elevation targets quads. Use lighter weight or support if balance is an issue. Control tempo throughout the movement. Warm up beforehand.
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