Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Bend one knee, bringing the heel towards your glutes. Reach back with the same-side hand to grasp your ankle or foot and gently pull the heel closer until you feel a stretch in the front of your thigh. Keep hips pressed into the mat and knees together. Hold, then slowly release.
To maintain stability and proper form, focus on pressing your hips firmly into the mat throughout the stretch, preventing any rocking or arching. Ensure your knees remain aligned and pointing in the same direction, avoiding inward or outward rotation which can compromise the stretch and potentially cause injury. Consciously breathe deeply and evenly to help relax your muscles and enhance the stretch's effectiveness, inhaling to prepare and exhaling as you deepen the stretch. When pulling your heel towards your glutes, use a gentle and controlled motion, avoiding jerky movements that could strain your hamstring or lower back. Maintain a neutral spine by engaging your core and avoiding any excessive rounding or arching of your back, which will help protect your lower back and maximize the stretch in your quadriceps. Finally, consciously relax your shoulders, allowing them to drop away from your ears to prevent tension and improve overall comfort during the stretch.
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