Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at the hips, keeping shins vertical. Lower your torso forward, maintaining a neutral spine until you feel a stretch in your hamstrings. Pause briefly, then drive through your glutes and hamstrings to return to the starting position, squeezing your glutes at the top.
To properly hinge from your hips, imagine pushing your hips backward as if closing a door behind you, which will help prevent rounding in your lower back. Maintaining a flat back throughout the movement is crucial for spinal health, so focus on engaging your core and keeping your chest lifted. Allowing your knees to bend slightly will reduce stress on your hamstrings and lower back, and ensure a greater range of motion. Engaging your core muscles throughout the exercise provides stability and protects your spine, so consciously draw your navel towards your spine. Squeezing your glutes at the top of the movement ensures full glute activation and helps you drive back to the upright position.
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