Dorongan pinggul satu kaki dengan dumbel
Learn how to do Dorongan pinggul satu kaki dengan dumbel with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Dorongan pinggul satu kaki dengan dumbel is a Dumbbells exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Deep Core, Quadriceps. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Dorongan pinggul satu kaki dengan dumbel
A unilateral hip thrust performed with one foot elevated and a dumbbell placed on the hips to target the glutes while improving stability and strength.
💡 Instructions:
Sit on the floor with your upper back resting on a bench and place a dumbbell on your hips.
Extend one leg forward while keeping the other foot flat on the floor.
Brace your core and drive through the heel to lift your hips until they align with your shoulders and knee.
Squeeze your glutes at the top for a brief pause.
Lower your hips slowly to the starting position and repeat.
⚠️ Common mistakes:
Hyperextending the lower back at the top.
Letting the hips drop or rotate.
Not fully extending the working leg’s hip.
Using excessive weight at the expense of form.
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Start Free TrialMuscles Worked by Dorongan pinggul satu kaki dengan dumbel
Equipment
- Dumbbells
Calories Burned Doing Dorongan pinggul satu kaki dengan dumbel
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Dorongan pinggul satu kaki dengan dumbel
- Type
- Dumbbells exercise
- Primary muscle
- Glutes
- Secondary muscles
- Hamstrings, Deep Core, Quadriceps
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Dorongan pinggul satu kaki dengan dumbel
What muscles does Dorongan pinggul satu kaki dengan dumbel work?
Dorongan pinggul satu kaki dengan dumbel primarily targets the Glutes, with secondary engagement of the Hamstrings, Deep Core, Quadriceps.
How do you do Dorongan pinggul satu kaki dengan dumbel correctly?
A unilateral hip thrust performed with one foot elevated and a dumbbell placed on the hips to target the glutes while improving stability and strength. 💡...
Is Dorongan pinggul satu kaki dengan dumbel good for beginners?
Dorongan pinggul satu kaki dengan dumbel has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Dorongan pinggul satu kaki dengan dumbel?
Dorongan pinggul satu kaki dengan dumbel requires: Dumbbells.
What are the benefits of Dorongan pinggul satu kaki dengan dumbel?
Dorongan pinggul satu kaki dengan dumbel strengthens the Glutes, engages the Hamstrings and Deep Core and Quadriceps.
What exercises are similar to Dorongan pinggul satu kaki dengan dumbel?
Similar exercises to Dorongan pinggul satu kaki dengan dumbel include Dorongan pinggul dengan mesin, Dorongan pinggul satu kaki dengan mesin, Kickback glute dengan kabel - berdiri, Cable Hip Abductions – Standing.
Is Dorongan pinggul satu kaki dengan dumbel better than Dorongan pinggul dengan mesin?
Both Dorongan pinggul satu kaki dengan dumbel and Dorongan pinggul dengan mesin target the Glutes. Choose based on your available equipment and training goals.
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