Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Slowly shift weight forward until hips align over the kneeling knee. Feel the stretch in the front of the kneeling hip, maintaining a flat back. Hold with chest lifted and shoulders relaxed, breathing deeply.
To protect your lower back, actively tuck your pelvis under, preventing an anterior pelvic tilt. Engage your kneeling glute by squeezing it throughout the stretch to stabilize your hip and enhance the stretch. Initiate the movement by shifting your weight from your hip, avoiding any knee travel. Maintain a lifted chest to prevent rounding of the upper back and ensure proper spinal alignment.
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