Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, holding a dumbbell in your right hand. Shift weight to your left leg, bending the knee. Hinge at the hips, extending your right leg back as you lower the dumbbell towards the ground. Keep your back straight, shoulders retracted. Lower until your torso is parallel or you feel a hamstring stretch. Return to start, driving through your left heel. Repeat on both legs.
Maintain a neutral spine. Focus on hip hinge, not waist bend. Engage your core for stability. Keep a slight bend in the standing knee. Use a mirror to check form. Start with lighter weights, control the movement.
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