Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, softening knees to lower the bar along your thighs, feeling a hamstring stretch. Maintain a neutral spine and keep the bar close to your body. Drive hips forward through your heels to return to standing, squeezing your glutes and tilting your pelvis forward at the top. Control the descent by reversing the hip hinge.
Maintaining a neutral spine throughout the movement is crucial for protecting your lower back and ensuring proper engagement of the posterior chain. Initiate the movement by pushing your hips backward, as if closing a car door with your backside, to properly engage your hamstrings. Squeeze your glutes forcefully at the top of the movement to fully extend your hips and maximize glute activation. Keep the bar in constant contact with your thighs to evenly distribute the weight and prevent injury. Drive through your heels to power the upward movement and avoid shifting your weight forward, which can compromise balance and form.
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