Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, extending the free leg back. Lower torso until nearly parallel to the floor, maintaining a straight back and level hips. Feel a hamstring stretch without rounding your spine. Drive through glutes and hamstrings to stand. Return the free leg to the starting position, controlling the movement. Switch sides.
To initiate the movement, hinge at your hips, pushing your hips backward as if closing a door with your rear, which will help engage your hamstrings and glutes. Maintain a neutral spine throughout the exercise by engaging your core and avoiding any rounding in your back, ensuring proper form and preventing injury. Keep your hips square to the floor throughout the movement, preventing twisting or uneven weight distribution. Focus your gaze on a fixed point in front of you to help maintain balance and spinal alignment. At the top of the movement, actively squeeze your glutes to fully engage the muscles and ensure a complete contraction.
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