Pendaki tangga - Miring ke depan
Learn how to do Pendaki tangga - Miring ke depan with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Pendaki tangga - Miring ke depan is a Stair exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings. It has a MET value of 7, meaning a 70kg person burns approximately 245 calories in a 30-minute session..
How to Do Pendaki tangga - Miring ke depan
A stair climber variation where you lean your torso slightly forward while stepping. This posture increases glute and hamstring activation and can simulate uphill hiking.
💡 Instructions:
Step onto the stair climber and set a comfortable speed.
Lean your torso slightly forward while keeping your back straight.
Hold the handles lightly for balance or keep your hands free for a natural motion.
Push through your heels to step up, focusing on glute and hamstring engagement.
Maintain a steady, controlled pace without bouncing.
⚠️ Common mistakes:
Rounding the back instead of hinging at the hips.
Pulling too much with the arms instead of using the legs.
Placing only the toes on the steps instead of the whole foot.
Going too fast and losing proper form.
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Start Free TrialMuscles Worked by Pendaki tangga - Miring ke depan
Equipment
- Stair
Calories Burned Doing Pendaki tangga - Miring ke depan
Calorie Calculator
MET 7Calories = MET × weight (kg) × time (hours)
Quick Facts: Pendaki tangga - Miring ke depan
- Type
- Stair exercise
- Primary muscle
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings
- MET value
- 7
- Calories (30 min, 70kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Pendaki tangga - Miring ke depan
What muscles does Pendaki tangga - Miring ke depan work?
Pendaki tangga - Miring ke depan primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings.
How do you do Pendaki tangga - Miring ke depan correctly?
A stair climber variation where you lean your torso slightly forward while stepping. This posture increases glute and hamstring activation and can...
Is Pendaki tangga - Miring ke depan good for beginners?
Pendaki tangga - Miring ke depan has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Pendaki tangga - Miring ke depan?
Pendaki tangga - Miring ke depan requires: Stair.
What are the benefits of Pendaki tangga - Miring ke depan?
Pendaki tangga - Miring ke depan strengthens the Glutes, engages the Quadriceps and Hamstrings.
What exercises are similar to Pendaki tangga - Miring ke depan?
Similar exercises to Pendaki tangga - Miring ke depan include Sepeda, Burpee, Burpee - lateral jump, Burpee – dengan push-up.
Is Pendaki tangga - Miring ke depan better than Sepeda?
Both Pendaki tangga - Miring ke depan and Sepeda target the Glutes. Choose based on your available equipment and training goals.
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