Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, extending one leg back. Lower torso until you feel a hamstring stretch, keeping your back flat. Pull the band towards your torso, driving your elbow back and squeezing your shoulder blade. Return to upright, squeezing your glute. Extend arm forward to the starting position.
To protect your lower back, maintain a flat back throughout the entire movement, focusing on engaging your core muscles to stabilize your spine. Initiate the movement by hinging at your hips, pushing your glutes backward as if closing a car door, which will help target your hamstrings and glutes. As you pull the band towards your torso, actively squeeze your shoulder blade to ensure proper engagement of your upper back muscles and prevent rounding. Engage your core muscles throughout the exercise to stabilize your body and prevent excessive arching or rounding of the spine. Keep your eyes focused on a fixed point in front of you to help maintain balance and proper posture during the exercise. Consciously balance your weight on the standing leg, preventing it from wobbling or shifting, which will help you maintain control and maximize the effectiveness of the exercise.
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