Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes for full-body tension. Slowly lean forward, extending knees and resisting the descent with your hamstrings. Maintain a straight line from head to knees as you lower. Extend arms to control the descent if needed, landing in a push-up position. Drive through your hands while contracting hamstrings and glutes to return to the starting position. Reset and repeat.
Maintain a rigid, plank-like body position throughout the exercise to ensure stability and proper engagement. Actively resist gravity by engaging your hamstrings to control the lowering phase, preventing a rapid drop. Focus your gaze forward and tuck your chin slightly to maintain a neutral spine and prevent neck strain. Squeeze your glutes firmly to avoid any hip bending, ensuring the focus remains on hamstring engagement. Control the descent slowly and deliberately, feeling the tension in your hamstrings to maximize their effectiveness and prevent injury.
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