Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lean forward, maintaining a straight back. Exhale and extend your upper body backward, pressing against the pad and engaging your lower back. Extend until your torso aligns with your thighs. Pause briefly to squeeze your lower back. Inhale as you slowly return to the starting position, controlling the weight. Maintain a neutral spine throughout.
To protect your lower back, keep your back straight throughout the entire movement, preventing any rounding or arching. Actively contract your lower back muscles as you extend backward to ensure you're engaging the target muscles and promoting stability. Avoid using momentum to swing your body; focus on controlled movements to maximize muscle activation and minimize risk of injury. Always maintain a neutral spine, which means keeping your core engaged and your back in a natural, unforced position. Ensure your feet remain flat on the floor for a stable base and to prevent ankle strain, distributing your weight evenly. At the top of the movement, consciously squeeze your lower back muscles to maximize contraction and enhance muscle awareness.
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