Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Kneel with knees hip-width apart. Torso upright, core engaged, arms crossed or on hips for balance. Lean back, extending hips and maintaining a straight line from knees to shoulders. Lower until you feel a quad stretch, keeping your back straight. Pause, then return to the starting position using your quads.
Maintain a straight line from shoulders to knees. Engage your core to prevent back arching. Start with a small range of motion. Perform slowly and with control. If knee discomfort occurs, ensure hips are extended and you're not shifting weight to your heels.
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