Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, pushing hips back and keeping the bar close to your shins. Lower the bar to mid-shin, maintaining a neutral spine and a slight knee bend. Drive through your heels to return to standing, squeezing your glutes at the top without arching your back. Brace your core and repeat with control.
Focus on hinging at your hips rather than bending your knees to ensure you're targeting your hamstrings and glutes effectively. Keep the bar in constant contact with your shins throughout the movement to maintain proper form and prevent rounding of the back. Imagine spreading the floor with your feet to create a stable base and engage your glutes throughout the exercise. Maintain a proud chest and gaze forward to prevent rounding of the shoulders and spine, which can compromise your form. Fully squeeze your glutes at the top of the movement to ensure complete muscle engagement and a strong lockout.
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