Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, bend knees to descend. Push knees out, tracking over toes. Lower until hips are below knees, heels flat. Drive through heels to extend hips and knees, returning to a neutral spine.
Maintain an upright chest to engage your core and prevent rounding of the upper back, which will help you focus on the hip hinge movement. Ensure your knees consistently track over your toes throughout the entire range of motion to promote proper alignment and reduce stress on your joints. Keep your heels firmly planted on the ground throughout the exercise to maximize power and stability during the hip extension phase. Engage your core muscles by drawing your belly button towards your spine to stabilize your torso and protect your lower back. Actively push through the mid-foot during the upward drive to ensure you're using your glutes and hamstrings effectively.
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