Angkat kaki berbobot

Learn how to do Angkat kaki berbobot with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4 Abs Hip Flexors Dumbbells

Angkat kaki berbobot is a Dumbbells exercise that primarily targets the Abs, with secondary activation of the Hip Flexors. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..

How to Do Angkat kaki berbobot

A core exercise where you lift your legs while holding a weight between your feet to increase resistance.


💡 Instructions:


  • Lie flat on your back with your legs extended and a weight secured between your feet.

  • Keep your arms by your sides for stability.

  • Engage your core and lift your legs until they are perpendicular to the floor.

  • Lower your legs slowly without letting your feet touch the ground.

  • Repeat for the desired number of reps.


⚠️ Common mistakes:


  • Arching the lower back during the movement.

  • Using momentum instead of controlled movement.

  • Letting the weight slip due to poor grip.

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Muscles Worked by Angkat kaki berbobot

Primary Abs
Secondary
Hip Flexors

Equipment

  • Dumbbells

Calories Burned Doing Angkat kaki berbobot

Calorie Calculator

MET 4
Estimated burn
140 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Angkat kaki berbobot

Type
Dumbbells exercise
Primary muscle
Abs
Secondary muscles
Hip Flexors
MET value
4
Calories (30 min, 70kg)
≈ 140 cal
Video quality
4K with male and female demonstrations

FAQ: Angkat kaki berbobot

What muscles does Angkat kaki berbobot work?

Angkat kaki berbobot primarily targets the Abs, with secondary engagement of the Hip Flexors.

How do you do Angkat kaki berbobot correctly?

A core exercise where you lift your legs while holding a weight between your feet to increase resistance. 💡 Instructions: Lie flat on your back with your...

Is Angkat kaki berbobot good for beginners?

Angkat kaki berbobot has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Angkat kaki berbobot?

Angkat kaki berbobot requires: Dumbbells.

What are the benefits of Angkat kaki berbobot?

Angkat kaki berbobot strengthens the Abs, engages the Hip Flexors.

What exercises are similar to Angkat kaki berbobot?

Similar exercises to Angkat kaki berbobot include Merangkak beruang, Merangkak beruang – Lutut rendah, Crunch sepeda, Bird Dog – Siku ke Lutut.

Is Angkat kaki berbobot better than Merangkak beruang?

Both Angkat kaki berbobot and Merangkak beruang target the Abs. Choose based on your available equipment and training goals.

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