Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart. Shift weight to right foot, left foot slightly behind for balance. Hold a dumbbell or barbell with an overhand grip, arms straight. Engage core, keep back straight, hinge at hips, lowering the weight. Right knee slightly bent. Lower until a stretch is felt in the right hamstring, back flat, shoulders back. Push through the right heel to return to start, controlled movement. Repeat reps on one side, then switch.
Maintain a neutral spine. Engage your core for stability. Focus weight on the front leg. Move slowly and with control. Avoid rounding your back; keep chest open. Start with lighter weights to master form.
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