Basikal
Learn how to do Basikal with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Basikal is a bodyweight exercise that primarily targets the Quadriceps, with secondary activation of the Glutes. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Basikal
A stationary cycling exercise performed on an upright bike, engaging the legs and core for cardiovascular endurance.
💡 Instructions:
Adjust the seat height so your knees are slightly bent at the bottom of the pedal stroke.
Place your feet securely on the pedals and hold the handlebars lightly.
Maintain a straight posture with a slight forward lean.
Pedal smoothly at the desired resistance and pace.
⚠️ Common mistakes:
Seat height too low or too high.
Hunching shoulders or rounding the back.
Pushing only with the legs without engaging the core.
Pedaling with jerky or uneven motion.
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Start Free TrialMuscles Worked by Basikal
Equipment
No equipment required
Calories Burned Doing Basikal
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Basikal
- Type
- Bodyweight exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Basikal
What muscles does Basikal work?
Basikal primarily targets the Quadriceps, with secondary engagement of the Glutes.
How do you do Basikal correctly?
A stationary cycling exercise performed on an upright bike, engaging the legs and core for cardiovascular endurance. 💡 Instructions: p]:inline-block"> A
Is Basikal good for beginners?
Basikal has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Basikal?
Basikal requires no equipment.
What are the benefits of Basikal?
Basikal strengthens the Quadriceps, engages the Glutes, requires no equipment.
What exercises are similar to Basikal?
Similar exercises to Basikal include Burpee, Burpee - lompat sisi, Burpee – dengan push-up, Tendangan punggung.
Is Basikal better than Burpee?
Both Basikal and Burpee target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
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