Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step forward, knee slightly bent. Hinge at hips, push glutes back, and lower your torso. Sweep hands down towards the front foot, feeling a hamstring stretch. Stand and step through to the opposite leg, repeating the sweep.
To properly hinge at the hips, imagine pushing your hips back as if closing a car door with your rear end, which will help engage your glutes and protect your lower back. Maintain a flat back throughout the movement by engaging your core and avoiding rounding or arching, ensuring the stretch is felt in the hamstring and not the lower back. As you sweep your hands down, focus on reaching towards the toes of your front foot while keeping your shoulders relaxed and avoiding excessive twisting in your torso. A slight bend in the front knee helps to maintain balance and reduces stress on the knee joint, allowing for a deeper and safer hamstring stretch.
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