Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift one foot behind you, bending the knee. Grasp your ankle and align the bent knee with the standing knee. Tuck your pelvis, engage your core, and pull your heel toward your buttocks to feel a stretch in your thigh. Hold for 20-30 seconds, breathing deeply, then switch sides.
Maintain knees together throughout the stretch to ensure proper alignment and prevent strain. Actively tuck your pelvis under to avoid overarching your lower back and maximize hamstring engagement. Consciously engage your core muscles to stabilize your spine and protect your lower back during the stretch. Breathe steadily and deeply, focusing on exhaling as you pull your heel closer to deepen the stretch. Avoid arching your back; focus on maintaining a neutral spine and feeling the stretch primarily in your hamstrings.
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