Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit tall, inhale. Exhale, hinge forward from hips, sliding hands down legs. Reach toward toes or shins, feeling tension. Hold for 15-30 seconds, breathing steadily. Slowly roll back up.
To protect your lower back, hinge forward from your hips, keeping a slight bend in your knees to avoid locking them. Maintain a flat back throughout the stretch by engaging your core and avoiding rounding your shoulders forward. Focus on reaching with your chest towards your legs, rather than just bending at the waist, to deepen the stretch in your hamstrings. Allow your body to relax into the stretch, releasing any unnecessary tension in your shoulders and neck. Pointing your toes upward can help to further lengthen the hamstrings and intensify the stretch.
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