Tolakan pinggul dengan dumbel
Learn how to do Tolakan pinggul dengan dumbel with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tolakan pinggul dengan dumbel is a Dumbbells exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Quadriceps. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Tolakan pinggul dengan dumbel
A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain.
💡 Instructions:
Sit on the floor with your upper back against a bench and feet flat on the ground.
Place the dumbbell across your hips and hold it securely.
Engage your core and drive through your heels to lift your hips upward.
Squeeze your glutes at the top position.
Lower your hips back down in a controlled manner and repeat.
⚠️ Common mistakes:
Arching the lower back at the top.
Letting knees cave inward.
Using momentum instead of controlled movement.
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Start Free TrialMuscles Worked by Tolakan pinggul dengan dumbel
Equipment
- Dumbbells
Calories Burned Doing Tolakan pinggul dengan dumbel
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tolakan pinggul dengan dumbel
- Type
- Dumbbells exercise
- Primary muscle
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tolakan pinggul dengan dumbel
What muscles does Tolakan pinggul dengan dumbel work?
Tolakan pinggul dengan dumbel primarily targets the Glutes, with secondary engagement of the Hamstrings, Quadriceps.
How do you do Tolakan pinggul dengan dumbel correctly?
A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain. 💡 Instructions: Sit on the floor with your upper...
Is Tolakan pinggul dengan dumbel good for beginners?
Tolakan pinggul dengan dumbel has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tolakan pinggul dengan dumbel?
Tolakan pinggul dengan dumbel requires: Dumbbells.
What are the benefits of Tolakan pinggul dengan dumbel?
Tolakan pinggul dengan dumbel strengthens the Glutes, engages the Hamstrings and Quadriceps.
What exercises are similar to Tolakan pinggul dengan dumbel?
Similar exercises to Tolakan pinggul dengan dumbel include Tolakan pinggul dengan mesin, Tolakan pinggul satu kaki dengan mesin, Kickback glute dengan kabel - berdiri, Cable Hip Abductions – Standing.
Is Tolakan pinggul dengan dumbel better than Tolakan pinggul dengan mesin?
Both Tolakan pinggul dengan dumbel and Tolakan pinggul dengan mesin target the Glutes. Choose based on your available equipment and training goals.
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