Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Bend your left knee and reach back with your right hand to grasp your left foot. Gently pull your left foot towards your glutes, stretching the quad. Anchor your right knee and rotate your upper body, bringing your right shoulder blade towards the floor to deepen the twist. Hold, breathing deeply.
To protect your knee joint and maintain stability, firmly anchor your top knee, ensuring it doesn't buckle inward or outward during the stretch. Focus on deep, controlled breathing throughout the stretch, inhaling to lengthen the spine and exhaling to release tension in your hips and shoulders. Consciously relax your shoulders away from your ears, allowing them to drop naturally to prevent unnecessary strain and maximize the spinal twist. As you rotate, gently pull your heel closer to your glutes, feeling the stretch intensify in your quadriceps and lower back, but avoiding any sharp or uncomfortable sensations.
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