- أساسيثانويثالثي
- الصعوبة
- Principiante
- القوة
- Empuje
- القبضات
- Ninguno
- الآلية
- Aislamiento
- Stand tall holding plate against outer thigh or anchored between legs.
- Lift leg outward to the side while keeping torso still and toes forward.
- Lower slowly under control, maintaining tension on outer hip.