Merangkak beruang – Lutut rendah
Learn how to do Merangkak beruang – Lutut rendah with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Merangkak beruang – Lutut rendah is a No equipment exercise that primarily targets the Abs, with secondary activation of the Shoulders, Quadriceps, Glutes. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Merangkak beruang – Lutut rendah
A bear crawl variation performed with knees kept very close to the ground throughout the movement, increasing core, shoulder, and lower body engagement.
💡 Instructions:
Start on all fours with hands under shoulders and knees under hips, hovering a few centimeters off the ground.
Keep your back flat, core engaged, and neck neutral.
Move the opposite hand and foot forward at the same time, keeping knees low.
Continue crawling while maintaining knee height and controlled movement.
Avoid excessive hip sway and keep steps small.
⚠️ Common mistakes:
Letting knees rise too far from the ground
Arching or rounding the lower back
Excessive hip movement
Rushing and losing coordination
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Start Free TrialMuscles Worked by Merangkak beruang – Lutut rendah
Equipment
- No equipment
Calories Burned Doing Merangkak beruang – Lutut rendah
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Merangkak beruang – Lutut rendah
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Shoulders, Quadriceps, Glutes
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Merangkak beruang – Lutut rendah
What muscles does Merangkak beruang – Lutut rendah work?
Merangkak beruang – Lutut rendah primarily targets the Abs, with secondary engagement of the Shoulders, Quadriceps, Glutes.
How do you do Merangkak beruang – Lutut rendah correctly?
A bear crawl variation performed with knees kept very close to the ground throughout the movement, increasing core, shoulder, and lower body engagement....
Is Merangkak beruang – Lutut rendah good for beginners?
Merangkak beruang – Lutut rendah has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Merangkak beruang – Lutut rendah?
Merangkak beruang – Lutut rendah requires: No equipment.
What are the benefits of Merangkak beruang – Lutut rendah?
Merangkak beruang – Lutut rendah strengthens the Abs, engages the Shoulders and Quadriceps and Glutes.
What exercises are similar to Merangkak beruang – Lutut rendah?
Similar exercises to Merangkak beruang – Lutut rendah include Crunch menurun, Twist Rusia dengan dumbbell, Dumbbell Turkish Get-Up, Crunch berwajaran dumbbell.
Is Merangkak beruang – Lutut rendah better than Crunch menurun?
Both Merangkak beruang – Lutut rendah and Crunch menurun target the Abs. Choose based on your available equipment and training goals.
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