Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, toes forward, barbell over mid-foot. Use an overhand grip, slightly wider than shoulder-width. Legs straight, core engaged. Hinge at hips, keeping back straight and chest up. Lower barbell along legs until you feel a hamstring stretch. Pause, then drive hips forward to return to start. Maintain a neutral spine throughout.
Prioritize hip hinge, not waist bend, to protect your lower back. Keep the barbell close to your body for balance. Engage your core for torso stability. Avoid knee lockout; maintain a slight bend. Control the descent for muscle engagement and injury prevention. Retract shoulders, avoid rounding.
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