Plank dari siku ke tangan
Learn how to do Plank dari siku ke tangan with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Plank dari siku ke tangan is a No equipment exercise that primarily targets the Abs, with secondary activation of the Shoulders, Triceps, Lower Back. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Plank dari siku ke tangan
A core stability exercise where you transition from a high plank to an elbow plank and back, engaging the abs, shoulders, and arms.
💡 Instructions:
Start in a high plank position, hands directly under shoulders, body in a straight line.
Lower your right forearm to the mat, then your left, coming into an elbow plank.
Press back up to a high plank, one arm at a time, starting with the same side.
Keep hips stable and core engaged throughout the movement.
Alternate the leading arm with each rep.
⚠️ Common mistakes:
Letting hips sway or rotate excessively.
Dropping the head or arching the back.
Moving too fast and losing control.
You're a coach? Plank dari siku ke tangan is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Plank dari siku ke tangan
Equipment
- No equipment
Calories Burned Doing Plank dari siku ke tangan
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Plank dari siku ke tangan
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Shoulders, Triceps, Lower Back
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Plank dari siku ke tangan
What muscles does Plank dari siku ke tangan work?
Plank dari siku ke tangan primarily targets the Abs, with secondary engagement of the Shoulders, Triceps, Lower Back.
How do you do Plank dari siku ke tangan correctly?
A core stability exercise where you transition from a high plank to an elbow plank and back, engaging the abs, shoulders, and arms. 💡 Instructions: Star
Is Plank dari siku ke tangan good for beginners?
Plank dari siku ke tangan has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Plank dari siku ke tangan?
Plank dari siku ke tangan requires: No equipment.
What are the benefits of Plank dari siku ke tangan?
Plank dari siku ke tangan strengthens the Abs, engages the Shoulders and Triceps and Lower Back.
What exercises are similar to Plank dari siku ke tangan?
Similar exercises to Plank dari siku ke tangan include Crunch menurun, Twist Rusia dengan dumbbell, Dumbbell Turkish Get-Up, Crunch berbobot dumbbell.
Is Plank dari siku ke tangan better than Crunch menurun?
Both Plank dari siku ke tangan and Crunch menurun target the Abs. Choose based on your available equipment and training goals.
Alternative Exercises
Add Plank dari siku ke tangan 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.
