Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift one foot and place your heel on the elevated surface, extending your leg and pointing your toes up. Hinge forward at the hips, keeping your back straight and tailbone tucked. Reach towards your foot if possible, avoiding back rounding. Hold, feeling a stretch in your hamstring, and breathe deeply for 20-30 seconds. Return upright and switch sides.
To effectively hinge from your hips, imagine pushing your hips back as if closing a car door with your rear, which will protect your lower back. Maintaining a neutral spine throughout the movement is crucial; avoid arching or rounding your back by engaging your core and focusing on a straight line from head to tailbone. Ensure your toes point directly upward to maximize the hamstring stretch and prevent unnecessary strain on your calf muscles. Brace your core muscles as if preparing for a light punch to help stabilize your spine and improve balance during the stretch. Focus on a gentle stretch in your hamstring; if you feel any sharp pain, reduce the forward lean or lower the elevated surface to avoid injury.
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