Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at the hips, pushing them back while keeping your chest up. Lower your torso forward until nearly parallel to the floor or until you feel a hamstring stretch, maintaining a neutral spine. Keep your knees slightly bent and drive your hips forward, squeezing your glutes at the top.
To properly hinge at the hips, imagine pushing your hips backward as if closing a door behind you, which will help maintain the correct angle and prevent rounding of the back. Keep your chest lifted throughout the movement to prevent hunching and ensure a neutral spine position, which will engage your core effectively. Maintain a slight bend in your knees to avoid locking them and to allow for a more natural range of motion during the hinge. Engage your core muscles by drawing your belly button towards your spine to stabilize your torso and protect your lower back. Focus on squeezing your glutes at the top of the movement to fully activate the muscles and ensure a complete hip extension.
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