Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, legs extended, shoulders relaxed. Lift one leg straight towards the ceiling, a slight bend in the knee is acceptable. Grip behind the thigh, calf, or ankle (use a strap if needed). Gently pull the leg towards your torso to a moderate hamstring stretch. Keep the other leg flat on the floor. Hold for 20-30 seconds, breathe deeply, then release and switch sides. Repeat 2-3 rounds per side.
Maintain a relaxed head, neck, and shoulders on the floor Ease into the stretch, feeling a moderate pull in your hamstring Keep a slight bend in your knee to protect the joint Press your heel firmly into the floor to stabilize your leg
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