Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, push glutes back, keeping back straight as you lower dumbbells to mid-shin. Drive hips forward, extend knees to stand. Shrug shoulders up, squeezing traps. Lower shoulders back to neutral. Repeat.
Maintain a neutral spine throughout the exercise to protect your lower back and ensure proper engagement of the posterior chain. Initiate the movement by hinging at your hips, pushing your glutes backward as if closing a car door with your rear end, which will help you feel the stretch in your hamstrings. Keep the dumbbells close to your legs throughout the lowering phase to minimize the range of motion and focus on the hip hinge. Squeeze your upper traps forcefully at the top of the shoulder shrug to maximize muscle activation and build upper back strength. Control the descent of the dumbbells, resisting the pull of gravity to build strength and stability in your core and hamstrings.
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