- أساسيثانويثالثي
- الصعوبة
- مبتدی
- القوة
- فشار
- الآلية
- چندمفصلی
- Lie supine with feet on bar, legs fully extended.
- Alternate lowering one heel while the other stays lifted.
- Switch rhythmically, maintaining stable pelvis and quiet upper body.
- Continue alternating, emphasizing ankle mobility and control.