Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust the lever machine so pads rest comfortably on your upper thighs. Lie face down, securing feet under footpads. Cross arms over chest or place hands behind your head. Engage your core, slowly lower your upper body by bending at the hips. Pause briefly at the bottom, maintaining a neutral spine. Extend at the hips to return to the starting position, forming a straight line. Repeat.
Ensure proper machine adjustment to protect your lower back. Perform slow, controlled movements. Maintain core engagement throughout. Avoid hyperextension at the top. Exhale on the lift, inhale on the lower. Start with lighter weight to refine form.
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