Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set a bar just below shoulder height in a rack and adjust the safeties to just above hip height. Set your hands equidistant apart, step underneath, and position the bar on your traps (or slightly below if you prefer a low bar version). Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral. Drive through the whole foot as you extend the hip back to the starting position. Repeat for the desired number of repetitions.
Range of motion depends on your mobility and ability to keep a neutral spine. Try a thumbless grip to ease wrist/elbow strain. Neck position is individual — experiment with neutral or slightly up based on your spine mechanics. Keep weight evenly distributed across the foot (big toe, little toe, heel), not just on the heels.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.