Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squeeze the kneeling leg's glute and tuck your pelvis. Shift hips forward, keeping the back knee down and core engaged to maintain a neutral spine. Feel the stretch in the front of the kneeling hip. Return to start by shifting hips back.
To maximize the stretch, actively squeeze the glute of your kneeling leg throughout the movement, which helps to isolate the hip flexor. Consciously tuck your pelvis under to increase the stretch and ensure proper hip alignment. Shift your hips forward, focusing on a controlled movement rather than rushing into the stretch. Maintain a straight back and neutral spine by engaging your core muscles to prevent lower back discomfort and ensure proper form. Breathe steadily and deeply to relax into the stretch and promote muscle lengthening, avoiding any tension that could hinder the stretch's effectiveness.
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