Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge forward from standing, keeping legs straight, and grab toes. Bend knees, holding toes, into a deep squat with chest up. Push knees out with elbows, keeping heels flat. Slowly straighten legs to feel a hamstring stretch, then return to the squat. Release grip and stand tall, driving through your feet.
Maintain an upright chest throughout the movement to engage your core and prevent rounding of the upper back. Ensure your heels remain firmly planted on the ground to maximize hamstring activation and prevent ankle instability. As you squat, guide your knees to track in line with your toes, avoiding inward or outward collapse for proper alignment and injury prevention. Initiate the movement by hinging at your hips, pushing your glutes backward as if closing a car door, rather than bending from the waist. Control each transition between the hinge, squat, and standing positions to maintain form and prevent momentum from compromising the exercise's effectiveness.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.