Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie comfortably on your back, then lift one knee towards your torso, clasping your hands behind your thigh for leverage. As you pull your leg closer, slightly bend the knee to really target the hamstrings. Continue by alternating legs, ensuring balanced engagement on both sides. This controlled movement will help improve flexibility and range of motion.
Keep your lower back pressed firmly against the floor to protect your spine and enhance hamstring engagement. A slight bend in your knee is key to protecting your joints throughout the exercise. Ensure your hips remain level to distribute the stretch evenly. Coordinate your movements with deep, relaxed breathing to promote muscle relaxation. Concentrate on letting your muscles soften and fully lengthen. Discontinue the exercise immediately if you experience any unusual discomfort.
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