Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit with legs extended. Bend right knee, placing right ankle on left knee, forming a figure four. Keep back straight, lean forward from hips, chest towards legs. Hold 20-30 seconds, feeling the stretch in right hip and glute. Repeat on opposite side.
Maintain a straight back. Adjust foot position or reduce lean if knee discomfort arises. Breathe deeply. Keep both sit bones grounded. Best performed post-workout when muscles are warm.
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