Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lunge forward, knee stacked over ankle. Lower back knee to the mat, toes tucked or extended. Inhale to lift torso, engaging your core. Sweep arms overhead. Exhale, sink hips forward, deepening the stretch and gently arching your upper back. Hold, then repeat on the opposite side.
To ensure proper alignment, focus on squaring your hips directly forward throughout the lunge, preventing any twisting or rotation in your torso. Pay close attention to your front knee, ensuring it tracks directly over your toes to protect your knee joint and maximize the stretch in your hip flexor. Actively engage your core muscles by drawing your navel towards your spine to stabilize your pelvis and support your lower back. As you lengthen through your spine, imagine creating space between each vertebra, promoting spinal extension and improving posture. Finally, open your chest upward by gently squeezing your shoulder blades together, which will help to counteract any rounding in the upper back and enhance the feeling of stretch.
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