Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, bending your working knee slightly. Extend your non-working leg for balance. Lower the bar along your leg to mid-shin, maintaining a neutral back. Drive through your working heel to extend your hips. Squeeze your glutes at the top to stand. Switch legs after each set.
Begin the movement by hinging at your hips, feeling a stretch in your hamstrings, which will help ensure you're bending from the right place. The bar should gently graze your leg throughout the movement, acting as a guide to maintain proper form and prevent excessive forward lean. Actively engage your core and maintain a neutral spine throughout the entire exercise, avoiding rounding or arching your back. Focus on driving through your heel as you extend your hips, as this maximizes glute activation and power. At the top of the movement, consciously squeeze your glutes to fully extend your hips and ensure a complete contraction, which will help build strength and muscle.
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