- أساسيثانويثالثي
- الصعوبة
- Beginner
- القوة
- Pull
- القبضات
- None
- الآلية
- Isolation
- Lie on your front leaning your forehead on the back of your palms.
- Ask someone to hold your ankles or secure them under a supportive structure.
- Squeeze your glutes and tilt your hips backwards (flattens the front of your hips against the ground).
- Raise your chest off the ground and lower it without resting on the ground before the next rep.