Tolakan kereta luncur
Learn how to do Tolakan kereta luncur with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tolakan kereta luncur is a bodyweight exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings, Calves. It has a MET value of 7, meaning a 70kg person burns approximately 245 calories in a 30-minute session..
How to Do Tolakan kereta luncur
A full-body push movement that primarily targets the glutes and legs while challenging the core and conditioning — essential in Hyrox.
💡 Instructions:
Stand behind the sled with arms extended, gripping the vertical handles.
Lean slightly forward, keeping your back flat and core braced.
Drive through the legs and push the sled forward with short, powerful steps.
Keep your chest low and hips loaded.
Control the sled across the full distance — don’t let it bounce or skid.
⚠️ Common mistakes:
Hips too high (not engaging the glutes)
Rounding the lower back
Taking steps that are too long or inconsistent
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Start Free TrialMuscles Worked by Tolakan kereta luncur
Equipment
No equipment required
Calories Burned Doing Tolakan kereta luncur
Calorie Calculator
MET 7Calories = MET × weight (kg) × time (hours)
Quick Facts: Tolakan kereta luncur
- Type
- Bodyweight exercise
- Primary muscle
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- MET value
- 7
- Calories (30 min, 70kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tolakan kereta luncur
What muscles does Tolakan kereta luncur work?
Tolakan kereta luncur primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Calves.
How do you do Tolakan kereta luncur correctly?
A full-body push movement that primarily targets the glutes and legs while challenging the core and conditioning — essential in Hyrox. 💡 Instructions:...
Is Tolakan kereta luncur good for beginners?
Tolakan kereta luncur has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Tolakan kereta luncur?
Tolakan kereta luncur requires no equipment.
What are the benefits of Tolakan kereta luncur?
Tolakan kereta luncur strengthens the Glutes, engages the Quadriceps and Hamstrings and Calves, requires no equipment.
What exercises are similar to Tolakan kereta luncur?
Similar exercises to Tolakan kereta luncur include Tolakan pinggul dengan dumbel, Tolakan pinggul dengan mesin, Tolakan pinggul satu kaki dengan dumbel, Tolakan pinggul satu kaki dengan mesin.
Is Tolakan kereta luncur better than Tolakan pinggul dengan dumbel?
Both Tolakan kereta luncur and Tolakan pinggul dengan dumbel target the Glutes. Choose based on your available equipment and training goals.
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