Matafiyi
Learn how to do Matafiyi with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Matafiyi is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Shoulders, Chest, Triceps. It has a MET value of 7.5, meaning a 70kg person burns approximately 263 calories in a 30-minute session..
How to Do Matafiyi
Starting in a high plank position, drive your knees forward alternately toward your chest in a controlled motion while keeping your core engaged.
💡 Instructions:
Begin in a high plank with hands directly under shoulders, body in a straight line.
Engage your core and keep your hips stable.
Bring your right knee toward your chest, keeping your foot off the floor.
Return to the starting position and repeat with the left knee.
Continue alternating legs at a steady, controlled pace.
⚠️ Common mistakes:
Raising hips too high.
Dropping the lower back.
Moving too fast and losing form.
Not bringing the knee far enough toward the chest.
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Start Free TrialMuscles Worked by Matafiyi
Equipment
- No equipment
Calories Burned Doing Matafiyi
Calorie Calculator
MET 7.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Matafiyi
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Hip Flexors, Shoulders, Chest, Triceps
- MET value
- 7.5
- Calories (30 min, 70kg)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Matafiyi
What muscles does Matafiyi work?
Matafiyi primarily targets the Abs, with secondary engagement of the Hip Flexors, Shoulders, Chest, Triceps.
How do you do Matafiyi correctly?
Starting in a high plank position, drive your knees forward alternately toward your chest in a controlled motion while keeping your core engaged. 💡...
Is Matafiyi good for beginners?
Matafiyi has a MET value of 7.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Matafiyi?
Matafiyi requires: No equipment.
What are the benefits of Matafiyi?
Matafiyi strengthens the Abs, engages the Hip Flexors and Shoulders and Chest and Triceps.
What exercises are similar to Matafiyi?
Similar exercises to Matafiyi include Crunch mai sauka, Juya na Rasha tare da dumbbell, Dumbbell Turkish Get-Up, Crunch mai nauyi na dumbbell.
Is Matafiyi better than Crunch mai sauka?
Both Matafiyi and Crunch mai sauka target the Abs. Choose based on your available equipment and training goals.
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