- أساسيثانويثالثي
- الصعوبة
- Anfänger
- القوة
- Ziehen
- الآلية
- Isolationsübung
- Lie prone on long box, hips supported, straps around feet.
- Start with legs extended, core engaged, pelvis neutral.
- Bend knees, curling heels toward glutes using hamstrings.
- Extend legs slowly, maintaining control and constant strap tension.