Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift knee towards chest, clasping hands around shin or below the knee. Gently pull knee closer while engaging your core and maintaining a straight spine. Hold, balancing on the standing leg, then slowly lower and switch sides.
To maintain balance and stability, consciously keep your hips squared throughout the stretch, preventing any rotation that could compromise your form. Actively engage your core muscles to stabilize your torso and protect your lower back, drawing your belly button towards your spine. Focus your gaze on a fixed point in front of you to help with balance and prevent dizziness, especially as you deepen the stretch. Relax your shoulders, avoiding tension that can restrict movement and contribute to discomfort. Ensure your standing knee remains slightly soft and unlocked, allowing for shock absorption and preventing hyperextension, which can cause injury.
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