Tendangan pantat
Learn how to do Tendangan pantat with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tendangan pantat is a No equipment exercise that primarily targets the Hamstrings. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..
How to Do Tendangan pantat
A dynamic warm-up exercise that involves running in place while kicking your heels up toward your glutes. It helps activate the hamstrings and improve running mechanics.
💡 Instructions:
Stand tall with your core engaged and shoulders relaxed.
Start jogging in place, bringing your heels up toward your glutes.
Keep the movement light and springy, using your arms naturally.
Maintain a consistent rhythm and avoid leaning too far forward.
⚠️ Common mistakes:
Leaning excessively forward or backward
Not bringing the heels high enough
Stiff upper body with no arm movement
Landing heavily instead of light, quick steps
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Start Free TrialMuscles Worked by Tendangan pantat
Equipment
- No equipment
Calories Burned Doing Tendangan pantat
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tendangan pantat
- Type
- No equipment exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- None
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tendangan pantat
What muscles does Tendangan pantat work?
Tendangan pantat primarily targets the Hamstrings.
How do you do Tendangan pantat correctly?
A dynamic warm-up exercise that involves running in place while kicking your heels up toward your glutes. It helps activate the hamstrings and improve...
Is Tendangan pantat good for beginners?
Tendangan pantat has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tendangan pantat?
Tendangan pantat requires: No equipment.
What are the benefits of Tendangan pantat?
Tendangan pantat strengthens the Hamstrings.
What exercises are similar to Tendangan pantat?
Similar exercises to Tendangan pantat include Sepeda, Dumbbell High Knees, Lompat Jacks Dumbbell, Pelatih Elips.
Is Tendangan pantat better than Sepeda?
Both Tendangan pantat and Sepeda target the Hamstrings. Choose based on your available equipment and training goals.
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