Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, legs extended, arms at sides. Bend your right knee, drawing it towards your chest. Gently rotate your hips, guiding your right knee across your body towards the left, keeping shoulders flat. Turn your head to the right. Hold for 20-30 seconds, breathing deeply. Return to start and repeat on the left side.
Maintain shoulder contact with the floor. Engage your core for lower back support. Reduce knee rotation if lower back discomfort occurs. Breathe slowly and deeply.
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