- ОсновныеВторичныеТретичные
- Сложность
- 新手
- Сила
- 拉（背部）
- Механика
- 孤立动作
- Lie prone on long box, hips supported, straps around feet.
- Start with legs extended, core engaged, pelvis neutral.
- Bend knees, curling heels toward glutes using hamstrings.
- Extend legs slowly, maintaining control and constant strap tension.