Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin with a slight bend in your knees and then lean forward from your hips, directing your torso toward your toes. Continue bending until you experience a significant stretch in the hamstring and hip of your rear leg. To amplify the stretch, gently shift your upper body away from the hip of the supporting leg. Return to the starting position with deliberate control.
Think about pushing your hips backward, like you’re trying to shut a car door with your rear end, to protect your lower back and really engage your hamstrings. Maintain a degree of bend in your knees to avoid hyperextension and ensure a more comfortable stretch. Coordinate your breathing; inhale deeply before you begin and exhale as you move further into the stretch to promote relaxation. A slight twist of your torso, moving your upper body away from the back leg’s hip, will intensify the stretch on your hamstrings and glutes. Keep your core engaged throughout the movement to maintain stability.
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