Perpanjangan Kaki
Learn how to do Perpanjangan Kaki with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Perpanjangan Kaki is a Machine exercise that primarily targets the Quadriceps. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Perpanjangan Kaki
An isolation machine movement that targets the quadriceps with precision. Ideal for hypertrophy, warm-ups, or finishing leg workouts.
💡 Instructions:
• Sit down and adjust the backrest so your knees align with the machine's pivot.
• Place your shins behind the padded lever.
• Grip the handles, brace your core.
• Extend your legs fully while squeezing your quads.
• Control the movement back to the starting position — don’t let the weight drop.
⚠️ Common mistakes:
• Lifting the hips off the seat.
• Using momentum to swing the weight up.
• Going too heavy and losing range of motion.
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Start Free TrialMuscles Worked by Perpanjangan Kaki
Equipment
- Machine
Calories Burned Doing Perpanjangan Kaki
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Perpanjangan Kaki
- Type
- Machine exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- None
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Perpanjangan Kaki
What muscles does Perpanjangan Kaki work?
Perpanjangan Kaki primarily targets the Quadriceps.
How do you do Perpanjangan Kaki correctly?
An isolation machine movement that targets the quadriceps with precision. Ideal for hypertrophy, warm-ups, or finishing leg workouts. 💡 Instructions: •...
Is Perpanjangan Kaki good for beginners?
Perpanjangan Kaki has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Perpanjangan Kaki?
Perpanjangan Kaki requires: Machine.
What are the benefits of Perpanjangan Kaki?
Perpanjangan Kaki strengthens the Quadriceps.
What exercises are similar to Perpanjangan Kaki?
Similar exercises to Perpanjangan Kaki include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Perpanjangan Kaki better than Alternating Single-Arm Dumbbell Thruster?
Both Perpanjangan Kaki and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
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