Tendangan punggung
Learn how to do Tendangan punggung with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tendangan punggung is a No equipment exercise that primarily targets the Hamstrings. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..
How to Do Tendangan punggung
A dynamic warm-up exercise that involves running in place while kicking your heels up toward your glutes. It helps activate the hamstrings and improve running mechanics.
💡 Instructions:
Stand tall with your core engaged and shoulders relaxed.
Start jogging in place, bringing your heels up toward your glutes.
Keep the movement light and springy, using your arms naturally.
Maintain a consistent rhythm and avoid leaning too far forward.
⚠️ Common mistakes:
Leaning excessively forward or backward
Not bringing the heels high enough
Stiff upper body with no arm movement
Landing heavily instead of light, quick steps
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Start Free TrialMuscles Worked by Tendangan punggung
Equipment
- No equipment
Calories Burned Doing Tendangan punggung
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tendangan punggung
- Type
- No equipment exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- None
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tendangan punggung
What muscles does Tendangan punggung work?
Tendangan punggung primarily targets the Hamstrings.
How do you do Tendangan punggung correctly?
A dynamic warm-up exercise that involves running in place while kicking your heels up toward your glutes. It helps activate the hamstrings and improve...
Is Tendangan punggung good for beginners?
Tendangan punggung has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tendangan punggung?
Tendangan punggung requires: No equipment.
What are the benefits of Tendangan punggung?
Tendangan punggung strengthens the Hamstrings.
What exercises are similar to Tendangan punggung?
Similar exercises to Tendangan punggung include Basikal, Dumbbell High Knees, Lompat Jack Dumbbell, Jurulatih Elips.
Is Tendangan punggung better than Basikal?
Both Tendangan punggung and Basikal target the Hamstrings. Choose based on your available equipment and training goals.
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