Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar wider than shoulder-width with an overhand grip. Brace your core, maintain a neutral spine, and pull shoulders back. Drive through your lead foot heel to extend hips and knees, standing upright and keeping the bar close. Squeeze glutes at the top. Hinge at the hips to lower the bar, maintaining a slight knee bend and neutral spine, until you feel a hamstring stretch around mid-shin level. Reverse the movement to stand.
To initiate the movement, hinge at your hips, pushing your glutes back as if closing a car door, which will help protect your lower back. Keep the bar close to your legs throughout the entire movement to engage your hamstrings and maintain balance. Focus on driving through the heel of your lead foot to power the upward extension of your hips and knees, avoiding a forward lean. Maintaining a neutral spine – a natural curve in your back – is crucial for preventing injury and ensuring proper muscle activation. At the top of the movement, actively squeeze your glutes to fully extend your hips and maximize glute engagement. Remember to brace your core throughout the exercise to stabilize your spine and transfer power effectively.
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