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. Engage your core, push hips back as if reaching a wall. Keep knees slightly bent, spine neutral. Lower torso until you feel a hamstring stretch, chest open, shoulders back. Reverse the motion, driving through your heels to return to start.
Initiate movement from the hips, not the waist. Maintain weight over your midfoot to heels for stability. Keep your back flat, avoid rounding shoulders. Use a mirror to check form.
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