Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand sideways to a wall, using it for balance. Feet together, knees slightly bent. Cross your outside leg behind the inside leg (e.g., right foot behind left if your left side faces the wall). Legs should form an 'X' shape. Push your hip closest to the wall away from the wall, laterally, maintaining an upright torso. Feel a stretch in the outer hip and side of the thigh. Hold for 30-60 seconds, breathing deeply. Avoid leaning forward or twisting. Uncross legs and switch sides.
Maintain an upright posture, focusing on sideways hip displacement. Cross your legs approximately 12 inches for a deeper stretch. Keep both feet firmly planted on the floor throughout the stretch. Breathe deeply and exhale fully to enhance muscle relaxation. Hold the stretch for at least 30 seconds to improve flexibility.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.