Tolakan pinggul satu kaki dengan dumbel
Learn how to do Tolakan pinggul satu kaki dengan dumbel with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tolakan pinggul satu kaki dengan dumbel is a Dumbbells exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Deep Core, Quadriceps. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Tolakan pinggul satu kaki dengan dumbel
A unilateral hip thrust performed with one foot elevated and a dumbbell placed on the hips to target the glutes while improving stability and strength.
💡 Instructions:
Sit on the floor with your upper back resting on a bench and place a dumbbell on your hips.
Extend one leg forward while keeping the other foot flat on the floor.
Brace your core and drive through the heel to lift your hips until they align with your shoulders and knee.
Squeeze your glutes at the top for a brief pause.
Lower your hips slowly to the starting position and repeat.
⚠️ Common mistakes:
Hyperextending the lower back at the top.
Letting the hips drop or rotate.
Not fully extending the working leg’s hip.
Using excessive weight at the expense of form.
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Start Free TrialMuscles Worked by Tolakan pinggul satu kaki dengan dumbel
Equipment
- Dumbbells
Calories Burned Doing Tolakan pinggul satu kaki dengan dumbel
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Tolakan pinggul satu kaki dengan dumbel
- Type
- Dumbbells exercise
- Primary muscle
- Glutes
- Secondary muscles
- Hamstrings, Deep Core, Quadriceps
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tolakan pinggul satu kaki dengan dumbel
What muscles does Tolakan pinggul satu kaki dengan dumbel work?
Tolakan pinggul satu kaki dengan dumbel primarily targets the Glutes, with secondary engagement of the Hamstrings, Deep Core, Quadriceps.
How do you do Tolakan pinggul satu kaki dengan dumbel correctly?
A unilateral hip thrust performed with one foot elevated and a dumbbell placed on the hips to target the glutes while improving stability and strength. 💡...
Is Tolakan pinggul satu kaki dengan dumbel good for beginners?
Tolakan pinggul satu kaki dengan dumbel has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tolakan pinggul satu kaki dengan dumbel?
Tolakan pinggul satu kaki dengan dumbel requires: Dumbbells.
What are the benefits of Tolakan pinggul satu kaki dengan dumbel?
Tolakan pinggul satu kaki dengan dumbel strengthens the Glutes, engages the Hamstrings and Deep Core and Quadriceps.
What exercises are similar to Tolakan pinggul satu kaki dengan dumbel?
Similar exercises to Tolakan pinggul satu kaki 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 satu kaki dengan dumbel better than Tolakan pinggul dengan mesin?
Both Tolakan pinggul satu kaki dengan dumbel and Tolakan pinggul dengan mesin target the Glutes. Choose based on your available equipment and training goals.
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