Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, knees bent and feet flexed. Reach for the outside edges of your feet. Open your knees wider than your torso, pulling them towards your armpits. Align ankles over knees, forming a 90-degree angle. Gently press your tailbone down, keeping your head and shoulders relaxed. Hold for 30-60 seconds, breathing deeply.
Maintain a flat back for optimal lower back stretch. Use a strap if you can't reach your feet. Engage your core for spinal stability. Relax your shoulders away from your ears. Breathe deeply.
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