- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- None
- الآلية
- Compound
- Adjust the machine for your height, sit with your back against the pad, knees bent, feet flat on the platform.
- Brace your core, push through your heels, and extend your hips upwards, lifting the weight while squeezing your glutes.
- Lower the weight slowly back to the starting position, ensuring controlled movement; repeat for desired reps and sets.