Dorongan pinggul dengan mesin
Learn how to do Dorongan pinggul dengan mesin with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Dorongan pinggul dengan mesin is a Machine exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings, Deep Core, Abs. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Dorongan pinggul dengan mesin
A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance.
💡 Instructions:
Sit on the machine with your upper back against the pad and feet flat on the platform.
Position the padded lever across your hips.
Brace your core and push through your heels to extend your hips upward.
Squeeze your glutes at the top for 1–2 seconds.
Lower your hips back down in a controlled manner.
⚠️ Common mistakes:
Overextending the lower back at the top.
Letting the knees cave inward.
Using excessive weight with poor range of motion.
Lifting the heels off the platform.
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Start Free TrialMuscles Worked by Dorongan pinggul dengan mesin
Equipment
- Machine
Calories Burned Doing Dorongan pinggul dengan mesin
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Dorongan pinggul dengan mesin
- Type
- Machine exercise
- Primary muscle
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Deep Core, Abs
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Dorongan pinggul dengan mesin
What muscles does Dorongan pinggul dengan mesin work?
Dorongan pinggul dengan mesin primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Deep Core, Abs.
How do you do Dorongan pinggul dengan mesin correctly?
A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance. 💡 Instructions: Sit on the machine with...
Is Dorongan pinggul dengan mesin good for beginners?
Dorongan pinggul dengan mesin has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Dorongan pinggul dengan mesin?
Dorongan pinggul dengan mesin requires: Machine.
What are the benefits of Dorongan pinggul dengan mesin?
Dorongan pinggul dengan mesin strengthens the Glutes, engages the Quadriceps and Hamstrings and Deep Core and Abs.
What exercises are similar to Dorongan pinggul dengan mesin?
Similar exercises to Dorongan pinggul dengan mesin include Dorongan pinggul dengan dumbel, Dorongan pinggul satu kaki dengan dumbel, Kickback glute dengan kabel - berdiri, Cable Hip Abductions – Standing.
Is Dorongan pinggul dengan mesin better than Dorongan pinggul dengan dumbel?
Both Dorongan pinggul dengan mesin and Dorongan pinggul dengan dumbel target the Glutes. Choose based on your available equipment and training goals.
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