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Fußarbeit: Fersen auf der Stange

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.
دليل تمرين Fußarbeit: Fersen auf der Stange - تدريب Gesäßmuskulatur | MuscleWiki