Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, maintain a neutral spine, and hinge at your hips to lower your torso forward. Keep your back straight, descend until your torso is near parallel, pause, then drive your hips forward to return upright, squeezing your glutes and erectors.
To protect your lower back, initiate the movement by hinging from your hips, not your waist, feeling the stretch in your hamstrings. Maintain a flat back throughout the movement, avoiding excessive arching, which can compromise spinal stability. As you lower, actively push your hips backward as if closing a door with your glutes, maximizing hamstring engagement. Keep your core engaged throughout the entire exercise to stabilize your spine and prevent lower back rounding. Maintain a neutral head position, aligned with your spine, to avoid neck strain and ensure proper posture. Focus on driving through your heels to engage your glutes and hamstrings effectively, promoting a powerful and controlled return to the starting position.
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