Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grasp handles, brace your core, and keep hips pressed against the bench. Exhale and curl heels toward your glutes by flexing your knees. Squeeze hamstrings hard at the top. Inhale and slowly lower to full extension, maintaining tension at the bottom.
Ensure your hips remain firmly planted on the bench throughout the exercise to maximize hamstring engagement and prevent lower back strain. Keep your knees aligned with the axis of rotation, avoiding excessive inward or outward movement to maintain proper form and reduce joint stress. Focus on powerfully squeezing your hamstrings at the peak contraction to fully activate the muscles and maximize the exercise's effectiveness. Control the lowering phase (negative) by resisting the weight's pull, which builds strength and improves muscle control.
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