Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at the hips, keeping shins vertical. Lower your torso forward, maintaining a neutral spine until you feel a stretch in your hamstrings. Pause briefly, then drive through your glutes and hamstrings to return to the starting position. Squeeze your glutes at the top.
To properly hinge from your hips, imagine pushing your hips backward as if closing a door behind you, which will help prevent bending at the waist. Maintaining a flat back throughout the movement is crucial for spinal health; engage your core and focus on keeping your chest up and shoulders back. Allowing your knees to bend slightly will reduce stress on your lower back and allow for a greater range of motion. Engage your core muscles throughout the entire exercise to stabilize your spine and prevent excessive arching or rounding of your back. Squeezing your glutes at the top of the movement ensures full glute activation and helps you understand the proper muscle engagement.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.