Berjalan – Permukaan Rata

Learn how to do Berjalan – Permukaan Rata with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Quadriceps GlutesCalves Treadmill

Berjalan – Permukaan Rata is a Treadmill exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Calves. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..

How to Do Berjalan – Permukaan Rata

A steady walking exercise performed on a flat surface, either outdoors or on a treadmill. Ideal for warming up, cooling down, or low-impact cardio training.


💡 Instructions:


  • Start in an upright posture, shoulders relaxed.

  • Keep your core engaged and eyes forward.

  • Take consistent steps at a comfortable pace.

  • Maintain even breathing throughout.


⚠️ Common mistakes:


  • Slouching or looking down

  • Overstriding

  • Uneven pace

  • Swinging arms excessively or too stiffly

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Muscles Worked by Berjalan – Permukaan Rata

Primary Quadriceps
Secondary
GlutesCalves

Equipment

  • Treadmill

Calories Burned Doing Berjalan – Permukaan Rata

Calorie Calculator

MET 3
Estimated burn
105 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Berjalan – Permukaan Rata

Type
Treadmill exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Calves
MET value
3
Calories (30 min, 70kg)
≈ 105 cal
Video quality
4K with male and female demonstrations

FAQ: Berjalan – Permukaan Rata

What muscles does Berjalan – Permukaan Rata work?

Berjalan – Permukaan Rata primarily targets the Quadriceps, with secondary engagement of the Glutes, Calves.

How do you do Berjalan – Permukaan Rata correctly?

A steady walking exercise performed on a flat surface, either outdoors or on a treadmill. Ideal for warming up, cooling down, or low-impact cardio training

Is Berjalan – Permukaan Rata good for beginners?

Berjalan – Permukaan Rata has a MET value of 3, indicating a low intensity exercise suitable for beginners.

What equipment do you need for Berjalan – Permukaan Rata?

Berjalan – Permukaan Rata requires: Treadmill.

What are the benefits of Berjalan – Permukaan Rata?

Berjalan – Permukaan Rata strengthens the Quadriceps, engages the Glutes and Calves.

What exercises are similar to Berjalan – Permukaan Rata?

Similar exercises to Berjalan – Permukaan Rata include Basikal, Burpee, Burpee - lompat sisi, Burpee – dengan push-up.

Is Berjalan – Permukaan Rata better than Basikal?

Both Berjalan – Permukaan Rata and Basikal target the Quadriceps. Choose based on your available equipment and training goals.

Alternative Exercises

Basikal
MET 6

Basikal

  • No equipment
Burpee
MET 9

Burpee

  • No equipment
Burpee - lompat sisi
MET 9

Burpee - lompat sisi

  • No equipment
Burpee – dengan push-up
MET 9

Burpee – dengan push-up

  • No equipment
Tendangan punggung
MET 5

Tendangan punggung

  • No equipment

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