Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin by taking a deep breath in. As you exhale, gently bend forward from your hips, keeping your back straight and allowing your arms to dangle or extend towards the floor. Pause in this position, focusing on your breath. Finally, inhale as you slowly return to an upright position, one vertebra at a time.
Focus on moving primarily at your hips, not your knees, to really target your hamstrings. Keep your back straight throughout the movement; actively squeeze your back muscles to prevent rounding. Engage your core by pulling your navel towards your spine to protect your lower back and improve stability. Breathe deeply and consistently to help you relax and maintain control during the stretch. Avoid bouncing; concentrate on smooth, deliberate movements for the best results.
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