Tura kwankwaso da na'ura
Learn how to do Tura kwankwaso da na'ura with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tura kwankwaso da na'ura is a Machine exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings, Deep Core, Abs. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Tura kwankwaso da na'ura
A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance.
💡 Instructions:
Sit on the machine with your upper back against the pad and feet flat on the platform.
Position the padded lever across your hips.
Brace your core and push through your heels to extend your hips upward.
Squeeze your glutes at the top for 1–2 seconds.
Lower your hips back down in a controlled manner.
⚠️ Common mistakes:
Overextending the lower back at the top.
Letting the knees cave inward.
Using excessive weight with poor range of motion.
Lifting the heels off the platform.
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Start Free TrialMuscles Worked by Tura kwankwaso da na'ura
Equipment
- Machine
Calories Burned Doing Tura kwankwaso da na'ura
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tura kwankwaso da na'ura
- Type
- Machine exercise
- Primary muscle
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Deep Core, Abs
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tura kwankwaso da na'ura
What muscles does Tura kwankwaso da na'ura work?
Tura kwankwaso da na'ura primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Deep Core, Abs.
How do you do Tura kwankwaso da na'ura correctly?
A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance. 💡 Instructions: Sit on the machine with...
Is Tura kwankwaso da na'ura good for beginners?
Tura kwankwaso da na'ura has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tura kwankwaso da na'ura?
Tura kwankwaso da na'ura requires: Machine.
What are the benefits of Tura kwankwaso da na'ura?
Tura kwankwaso da na'ura strengthens the Glutes, engages the Quadriceps and Hamstrings and Deep Core and Abs.
What exercises are similar to Tura kwankwaso da na'ura?
Similar exercises to Tura kwankwaso da na'ura include Tura kwankwaso da dumbbell, Tura kwankwaso da dumbbell a kafa daya, Kickback na glute tare da kebul - tsaye, Cable Hip Abductions – Standing.
Is Tura kwankwaso da na'ura better than Tura kwankwaso da dumbbell?
Both Tura kwankwaso da na'ura and Tura kwankwaso da dumbbell target the Glutes. Choose based on your available equipment and training goals.
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