Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, grip the bar with an overhand grip, and stand tall with the bar against your thighs. Push hips back, maintaining a slight bend in your knees and a neutral spine. Lower the bar in an arc close to your legs, feeling a deep hamstring stretch. Drive your hips forward, engaging glutes and hamstrings, to return to the starting position. Squeeze glutes at the top, avoiding back hyperextension.
Initiate the movement by pushing your hips backward as if closing a car door to ensure proper hip hinge mechanics and prevent rounding of the back. Keep the bar close to your legs throughout the entire movement to maintain balance, engage the hamstrings, and prevent the bar from swinging. Maintain a neutral spine throughout the exercise by engaging your core and avoiding excessive arching or rounding of your back, which can lead to injury. Squeeze your glutes forcefully at the top of the movement to fully extend your hips and maximize glute activation, ensuring a complete repetition. Focus on feeling a deep stretch in your hamstrings during the lowering phase, which indicates proper hip hinge and hamstring engagement, and helps to improve flexibility.
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