Tendangan ketam
Learn how to do Tendangan ketam with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tendangan ketam is a No equipment exercise that primarily targets the Abs, with secondary activation of the Shoulders, Triceps, Glutes. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Tendangan ketam
A reverse tabletop position exercise where you alternately kick each leg forward to engage the core, glutes, and upper body.
💡 Instructions:
Sit on the floor with your hands behind you, fingers pointing forward, and feet flat.
Lift your hips into a reverse tabletop position, engaging your core.
Kick one leg forward and upward while keeping your hips elevated.
Return the foot to the floor and alternate with the other leg.
Maintain controlled movements and steady breathing.
⚠️ Common mistakes:
Dropping the hips during kicks.
Using momentum instead of controlled movement.
Shoulders collapsing forward.
Hands placed too far back or fingers pointing outward.
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Start Free TrialMuscles Worked by Tendangan ketam
Equipment
- No equipment
Calories Burned Doing Tendangan ketam
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Tendangan ketam
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Shoulders, Triceps, Glutes
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tendangan ketam
What muscles does Tendangan ketam work?
Tendangan ketam primarily targets the Abs, with secondary engagement of the Shoulders, Triceps, Glutes.
How do you do Tendangan ketam correctly?
A reverse tabletop position exercise where you alternately kick each leg forward to engage the core, glutes, and upper body. 💡 Instructions: Sit on the...
Is Tendangan ketam good for beginners?
Tendangan ketam has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tendangan ketam?
Tendangan ketam requires: No equipment.
What are the benefits of Tendangan ketam?
Tendangan ketam strengthens the Abs, engages the Shoulders and Triceps and Glutes.
What exercises are similar to Tendangan ketam?
Similar exercises to Tendangan ketam include Basikal, Dumbbell High Knees, Lompat Jack Dumbbell, Jurulatih Elips.
Is Tendangan ketam better than Basikal?
Both Tendangan ketam and Basikal target the Abs. Choose based on your available equipment and training goals.
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