Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, pushing them back, maintaining a neutral spine. Extend the non-working leg behind as you lower the medicine ball. Feel a stretch in the standing leg hamstring at the bottom. Drive through glutes and hamstrings to return upright. Return to start and switch legs.
To protect your lower back, maintain a straight spine throughout the movement, focusing on engaging your core muscles to stabilize your torso. Initiate the movement by hinging at your hips, pushing your hips backward as if closing a car door, rather than bending from your waist. Actively engage your core muscles by drawing your belly button towards your spine to prevent excessive arching or rounding of the back. Keep your gaze fixed forward to help maintain balance and proper spinal alignment. A slight bend in the standing knee will help absorb shock and allow for a deeper hip hinge. Focus on maintaining your balance by pressing firmly through the standing foot, distributing your weight evenly across the entire foot to prevent wobbling.
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