Dorongan kereta luncur
Learn how to do Dorongan kereta luncur with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Dorongan kereta luncur is a bodyweight exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings, Calves. It has a MET value of 7, meaning a 70kg person burns approximately 245 calories in a 30-minute session..
How to Do Dorongan kereta luncur
A full-body push movement that primarily targets the glutes and legs while challenging the core and conditioning — essential in Hyrox.
💡 Instructions:
Stand behind the sled with arms extended, gripping the vertical handles.
Lean slightly forward, keeping your back flat and core braced.
Drive through the legs and push the sled forward with short, powerful steps.
Keep your chest low and hips loaded.
Control the sled across the full distance — don’t let it bounce or skid.
⚠️ Common mistakes:
Hips too high (not engaging the glutes)
Rounding the lower back
Taking steps that are too long or inconsistent
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Start Free TrialMuscles Worked by Dorongan kereta luncur
Equipment
No equipment required
Calories Burned Doing Dorongan kereta luncur
Calorie Calculator
MET 7Calories = MET × weight (kg) × time (hours)
Quick Facts: Dorongan kereta luncur
- Type
- Bodyweight exercise
- Primary muscle
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- MET value
- 7
- Calories (30 min, 70kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Dorongan kereta luncur
What muscles does Dorongan kereta luncur work?
Dorongan kereta luncur primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Calves.
How do you do Dorongan kereta luncur correctly?
A full-body push movement that primarily targets the glutes and legs while challenging the core and conditioning — essential in Hyrox. 💡 Instructions:...
Is Dorongan kereta luncur good for beginners?
Dorongan kereta luncur has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Dorongan kereta luncur?
Dorongan kereta luncur requires no equipment.
What are the benefits of Dorongan kereta luncur?
Dorongan kereta luncur strengthens the Glutes, engages the Quadriceps and Hamstrings and Calves, requires no equipment.
What exercises are similar to Dorongan kereta luncur?
Similar exercises to Dorongan kereta luncur include Dorongan pinggul dengan dumbel, Dorongan pinggul dengan mesin, Dorongan pinggul satu kaki dengan dumbel, Dorongan pinggul satu kaki dengan mesin.
Is Dorongan kereta luncur better than Dorongan pinggul dengan dumbel?
Both Dorongan kereta luncur and Dorongan pinggul dengan dumbel target the Glutes. Choose based on your available equipment and training goals.
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