Tolakan pinggul dengan mesin
Learn how to do Tolakan pinggul dengan mesin with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tolakan pinggul dengan mesin is a Machine exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings, Deep Core, Abs. 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 mesin
A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance.
💡 Instructions:
Sit on the machine with your upper back against the pad and feet flat on the platform.
Position the padded lever across your hips.
Brace your core and push through your heels to extend your hips upward.
Squeeze your glutes at the top for 1–2 seconds.
Lower your hips back down in a controlled manner.
⚠️ Common mistakes:
Overextending the lower back at the top.
Letting the knees cave inward.
Using excessive weight with poor range of motion.
Lifting the heels off the platform.
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Start Free TrialMuscles Worked by Tolakan pinggul dengan mesin
Equipment
- Machine
Calories Burned Doing Tolakan pinggul dengan mesin
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tolakan pinggul dengan mesin
- Type
- Machine exercise
- Primary muscle
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Deep Core, Abs
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tolakan pinggul dengan mesin
What muscles does Tolakan pinggul dengan mesin work?
Tolakan pinggul dengan mesin primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Deep Core, Abs.
How do you do Tolakan pinggul dengan mesin correctly?
A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance. 💡 Instructions: Sit on the machine with...
Is Tolakan pinggul dengan mesin good for beginners?
Tolakan pinggul dengan mesin 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 mesin?
Tolakan pinggul dengan mesin requires: Machine.
What are the benefits of Tolakan pinggul dengan mesin?
Tolakan pinggul dengan mesin strengthens the Glutes, engages the Quadriceps and Hamstrings and Deep Core and Abs.
What exercises are similar to Tolakan pinggul dengan mesin?
Similar exercises to Tolakan pinggul dengan mesin include Tolakan pinggul dengan dumbel, Tolakan pinggul satu kaki dengan dumbel, Kickback glute dengan kabel - berdiri, Cable Hip Abductions – Standing.
Is Tolakan pinggul dengan mesin better than Tolakan pinggul dengan dumbel?
Both Tolakan pinggul dengan mesin and Tolakan pinggul dengan dumbel target the Glutes. Choose based on your available equipment and training goals.
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