Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at the hips, pushing hips back while keeping your back straight and dumbbells close to your legs. Lower dumbbells to mid-shin, feeling a deep hamstring stretch. Pause briefly, then engage hamstrings and glutes to return to standing. Squeeze glutes at the top.
To initiate the movement, hinge at your hips, focusing on pushing your hips backward as if closing a car door with your backside, which will help prevent bending at the waist. Maintain a vertical angle with your shins throughout the exercise to ensure the focus remains on your hamstrings and glutes, avoiding excessive knee bend. Actively maintain a neutral spine by engaging your core and avoiding rounding or arching your back, which will protect your lower back. As you extend back to the starting position, consciously push through your heels to maximize hamstring and glute activation and prevent shifting your weight forward. At the top of the movement, squeeze your glutes firmly to ensure full muscle engagement and a strong, stable finish, while consciously avoiding an exaggerated arch in your lower back.
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