- أساسيثانويثالثي
- الصعوبة
- Anfänger
- القوة
- Drücken
- الآلية
- Mehrgelenksübung
- Lie supine, balls of feet on bar, heels lifted high.
- Press bar away, extending legs while maintaining lifted heels.
- Keep pelvis neutral, ribs down, and core engaged.
- Bend knees to return smoothly, maintaining ankle stability and control.