Squat dengan Dumbel vs Single Leg Seated Leg Extension – Machine

Side-by-side comparison of Squat dengan Dumbel and Single Leg Seated Leg Extension – Machine. See which exercise suits your training goals, equipment, and fitness level.

Squat dengan Dumbel

Single Leg Seated Leg Extension – Machine

Attribute	Squat dengan Dumbel	Single Leg Seated Leg Extension – Machine
Primary Muscle	Quadriceps	Quadriceps
Secondary Muscles	Glutes, Hamstrings	None
Equipment	Dumbbells	Machine
MET Value	5.5	3.5
Calories (30 min, 70 kg)	≈ 193 cal	≈ 123 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

When to choose Squat dengan Dumbel

Choose Squat dengan Dumbel when you have access to Dumbbells and want a structured exercise for Quadriceps. With a higher MET value (5.5 vs 3.5), Squat dengan Dumbel burns more calories per minute. It also engages Glutes, Hamstrings, offering a more complete movement.

Full Squat dengan Dumbel guide →

When to choose Single Leg Seated Leg Extension – Machine

Choose Single Leg Seated Leg Extension – Machine when you have access to Machine and want a structured exercise for Quadriceps. Single Leg Seated Leg Extension – Machine has a lower MET value (3.5), more accessible for beginners or recovery sessions.

Full Single Leg Seated Leg Extension – Machine guide →

The Verdict

Both Squat dengan Dumbel and Single Leg Seated Leg Extension – Machine effectively target Quadriceps. They differ in equipment: Squat dengan Dumbel uses dumbbells, while Single Leg Seated Leg Extension – Machine uses machine. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Squat dengan Dumbel better than Single Leg Seated Leg Extension – Machine?

Neither is universally better. Squat dengan Dumbel (MET 5.5) and Single Leg Seated Leg Extension – Machine (MET 3.5) serve different purposes. Squat dengan Dumbel uses dumbbells and targets Quadriceps, while Single Leg Seated Leg Extension – Machine uses machine and targets Quadriceps. Choose based on your goals and available equipment.

Can I replace Squat dengan Dumbel with Single Leg Seated Leg Extension – Machine?

Yes, both target Quadriceps, making them reasonable substitutes. Consider the equipment requirements (Dumbbells vs Machine) and consult a qualified coach before making changes to your program.

Which burns more calories, Squat dengan Dumbel or Single Leg Seated Leg Extension – Machine?

Squat dengan Dumbel burns approximately 193 cal/30 min vs 123 cal/30 min for Single Leg Seated Leg Extension – Machine (based on a 70 kg person).

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