Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes, tucking your pelvis. Bend your front knee and lower your hips forward until you feel a stretch in your back hip. Keep your torso upright and hips facing forward. Hold, breathing deeply, then return to the start and switch sides.
To maximize the stretch and engage the correct muscles, actively tuck your pelvis under, creating a slight posterior pelvic tilt. Ensure your hips remain squared forward throughout the movement, preventing excessive rotation and focusing the stretch on the targeted hip flexor. Maintain a tight core to stabilize your spine and prevent arching, which will help you control the movement and protect your lower back. Finally, lift your heel on the back foot to increase the stretch intensity and further isolate the hip flexor.
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