Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes, forming a straight line. Slowly lean forward from the knees, resisting with your hamstrings to control the descent. Lower until your chest nears the ground or you lose control, maintaining a rigid body. Contract hamstrings and glutes to return to the starting position, using band assistance for ascent if needed. Avoid momentum.
Maintain a plank-straight body throughout the exercise to ensure proper core engagement and prevent lower back strain. Hinge at your knees only, avoiding rounding your back, to isolate the hamstrings and glutes effectively. Squeeze your glutes tightly throughout the movement to maximize glute activation and stabilize your hips. Actively resist the forward fall, engaging your hamstrings to control the descent and build strength. Drive powerfully with your hamstrings during the return to the upright position, focusing on contracting the muscles to complete the movement.
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