Pendaki gunung – Dari lutut
Learn how to do Pendaki gunung – Dari lutut with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Pendaki gunung – Dari lutut is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Shoulders, Chest, Obliques. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..
How to Do Pendaki gunung – Dari lutut
A core-focused movement performed from a plank position on the knees, driving them alternately toward the chest in a controlled motion.
💡 Instructions:
Place your hands directly under your shoulders, knees on the floor, and keep your body straight from head to knees.
Engage your core before starting the movement.
Bring one knee forward toward your chest.
Return to the starting position.
Alternate legs in a controlled rhythm, keeping hips stable.
⚠️ Common mistakes:
Letting hips sag or rise too high
Moving too fast and losing control
Hands not aligned under shoulders
Not engaging the core
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Start Free TrialMuscles Worked by Pendaki gunung – Dari lutut
Equipment
- No equipment
Calories Burned Doing Pendaki gunung – Dari lutut
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Pendaki gunung – Dari lutut
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Hip Flexors, Shoulders, Chest, Obliques
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Pendaki gunung – Dari lutut
What muscles does Pendaki gunung – Dari lutut work?
Pendaki gunung – Dari lutut primarily targets the Abs, with secondary engagement of the Hip Flexors, Shoulders, Chest, Obliques.
How do you do Pendaki gunung – Dari lutut correctly?
A core-focused movement performed from a plank position on the knees, driving them alternately toward the chest in a controlled motion. 💡 Instructions:...
Is Pendaki gunung – Dari lutut good for beginners?
Pendaki gunung – Dari lutut has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Pendaki gunung – Dari lutut?
Pendaki gunung – Dari lutut requires: No equipment.
What are the benefits of Pendaki gunung – Dari lutut?
Pendaki gunung – Dari lutut strengthens the Abs, engages the Hip Flexors and Shoulders and Chest and Obliques.
What exercises are similar to Pendaki gunung – Dari lutut?
Similar exercises to Pendaki gunung – Dari lutut include Crunch menurun, Twist Rusia dengan dumbbell, Dumbbell Turkish Get-Up, Crunch berbobot dumbbell.
Is Pendaki gunung – Dari lutut better than Crunch menurun?
Both Pendaki gunung – Dari lutut and Crunch menurun target the Abs. Choose based on your available equipment and training goals.
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