Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Maintain an upright torso with shoulders over hips. Engage your core and glutes, pressing hips forward to stretch the hip flexors. Optionally raise arms overhead, keeping shoulders relaxed. Hold while breathing evenly, then return to the kneeling start and switch sides.
To maintain proper alignment, focus on keeping your torso upright and avoiding excessive arching or rounding of the back, which will help protect your lower back. Ensure your hips remain square and level throughout the stretch, preventing uneven pressure on your hip flexors and ensuring a balanced stretch. Position your front knee directly over your ankle to avoid placing unnecessary stress on your knee joint and maintain stability. Consciously breathe deeply into the stretch, allowing your breath to relax your muscles and deepen the sensation. Actively engage your core muscles to stabilize your spine and pelvis, preventing lower back discomfort and maximizing the effectiveness of the hip flexor stretch.
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