Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at the hips, pushing them back while keeping your back flat and chest up. Lower your torso until parallel to the ground or you feel a stretch in your hamstrings. Briefly pause at the bottom if desired. Squeeze your glutes to return to a standing position, maintaining a neutral spine. Repeat with control.
Initiate the movement by pushing your hips backward, which will naturally hinge your torso forward and protect your lower back. Maintain a flat back throughout the entire exercise, engaging your back muscles to prevent rounding and ensure proper form. As you return to the upright position, powerfully squeeze your glutes to drive your hips forward and fully extend your body. Allowing a slight bend in your knees can help maintain balance and reduce stress on your hamstrings, especially as you progress. Engage your core muscles throughout the movement to stabilize your spine and enhance overall control.
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