Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit with legs extended. Pivot to form a 'Z' shape: front shin flat on the floor, knee forward; back knee pointing out to the side. Lower hips evenly, modifying by keeping the back leg forward if needed. Lift torso, maintain an open chest and tall spine. Breathe deeply and hold for 30-60 seconds, then switch sides.
Engage your core and lift your chest Gradually reduce hip support as you gain flexibility Hold for 30-60 seconds, focusing on deep breathing Prioritize the tighter side with extended hold time
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