Tura kwankwaso da na'ura a kafa daya
Learn how to do Tura kwankwaso da na'ura a kafa daya with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tura kwankwaso da na'ura a kafa daya is a Machine exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Quadriceps, Deep Core, Abs. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Tura kwankwaso da na'ura a kafa daya
A unilateral hip thrust performed on a machine to isolate each glute individually and improve balance and stability.
💡 Instructions:
Sit on the machine with your upper back against the pad and one foot flat on the platform.
Place the padded lever across your hips.
Brace your core and push through the heel of the working leg to extend your hips upward.
Squeeze your glutes at the top for 1–2 seconds.
Lower your hips back down in a controlled manner and repeat before switching sides.
⚠️ Common mistakes:
Letting the working knee cave inward.
Overextending the lower back at the top.
Using momentum instead of controlled movement.
Lifting the heel of the working leg off the platform.
You're a coach? Tura kwankwaso da na'ura a kafa daya is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Tura kwankwaso da na'ura a kafa daya
Equipment
- Machine
Calories Burned Doing Tura kwankwaso da na'ura a kafa daya
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Tura kwankwaso da na'ura a kafa daya
- Type
- Machine exercise
- Primary muscle
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Deep Core, Abs
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tura kwankwaso da na'ura a kafa daya
What muscles does Tura kwankwaso da na'ura a kafa daya work?
Tura kwankwaso da na'ura a kafa daya primarily targets the Glutes, with secondary engagement of the Hamstrings, Quadriceps, Deep Core, Abs.
How do you do Tura kwankwaso da na'ura a kafa daya correctly?
A unilateral hip thrust performed on a machine to isolate each glute individually and improve balance and stability. 💡 Instructions: Sit on the machine...
Is Tura kwankwaso da na'ura a kafa daya good for beginners?
Tura kwankwaso da na'ura a kafa daya has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tura kwankwaso da na'ura a kafa daya?
Tura kwankwaso da na'ura a kafa daya requires: Machine.
What are the benefits of Tura kwankwaso da na'ura a kafa daya?
Tura kwankwaso da na'ura a kafa daya strengthens the Glutes, engages the Hamstrings and Quadriceps and Deep Core and Abs.
What exercises are similar to Tura kwankwaso da na'ura a kafa daya?
Similar exercises to Tura kwankwaso da na'ura a kafa daya 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 a kafa daya better than Tura kwankwaso da dumbbell?
Both Tura kwankwaso da na'ura a kafa daya and Tura kwankwaso da dumbbell target the Glutes. Choose based on your available equipment and training goals.
Alternative Exercises
Add Tura kwankwaso da na'ura a kafa daya to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
