- أساسيثانويثالثي
- الصعوبة
- Iniciante
- القوة
- Empurre
- الآلية
- Composto
- Lie supine, heels on bar hip-width, toes lifted slightly.
- Press bar away, fully extending legs without locking knees.
- Maintain neutral pelvis, ribs down, and steady core engagement.
- Bend knees to return with control, keeping heels connected.