Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, keeping arms straight and spine neutral, to grip the barbell. Engage your core and drive through your heels to extend hips and knees, lifting the bar in an arc. Fully extend hips, squeeze glutes, and stand tall. Hinge forward, lowering the bar under control to the floor, maintaining a straight back and engaged core. Repeat.
To properly hinge from your hips, focus on pushing your hips back as if closing a car door with your rear end, which will help you maintain balance and protect your lower back. Keeping the bar close to your body throughout the movement minimizes strain and maximizes the engagement of your hamstrings and glutes. As you drive through your heels, imagine pushing the floor away from you to generate power and maintain stability. Maintaining a neutral spine throughout the exercise means keeping your back straight and avoiding rounding or arching, which can be achieved by consciously engaging your core muscles. Squeezing your glutes at the top of the movement ensures full hip extension and helps activate the glute muscles for optimal results.
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