Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a half-kneeling position: right knee down, left foot forward, both hips and knees at 90 degrees. Place a towel under your knee if needed. Engage your right glute (posterior pelvic tilt) and brace your core. Shift your torso forward over your left knee, maintaining the glute squeeze to feel a stretch in the front of your right hip. Reach your right arm overhead and lean left, deepening the stretch. Return to center, then rotate your torso left, opening your chest toward your left knee, extending arms for leverage. Hold each phase 5-10 seconds (warm-up) or 20-30 seconds (stretch). Avoid arching your lower back and maintain a stable, square hip position throughout.
Prioritize glute engagement – a strong squeeze is crucial for targeting hip flexors, not the lower back. Breathe deeply and relax into the stretch; avoid forcing it. Rotate from your ribcage, not your lower back or hips. Ensure your front knee stays aligned over your ankle during the forward shift.
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