Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin by placing a barbell at shoulder height within a squat rack. Secure the bar across your upper back, resting it comfortably on your rear deltoids. Adopt a stance with your feet roughly shoulder-width apart and toes angled slightly outward. As you descend, focus on pushing your hips backward while simultaneously bending your knees until your hip crease drops below your knees, ensuring your spine remains straight.
Ensure the barbell is firmly positioned and stable on your back. Engage your abdominal muscles throughout the movement for core stability. Concentrate on pushing through your heels to maximize activation of your glutes and hamstrings. Maintain an upright chest and focus your gaze forward to help preserve proper spinal alignment. Prioritize a thorough warm-up before attempting heavier weights. Refine your technique with lighter loads before increasing the resistance. Lifting shoes can provide a more stable base.
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