Tolakan pinggul satu kaki dengan mesin
Learn how to do Tolakan pinggul satu kaki dengan mesin with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tolakan pinggul satu kaki dengan mesin is a Machine exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Quadriceps, Deep Core, Abs. 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 mesin
A unilateral hip thrust performed on a machine to isolate each glute individually and improve balance and stability.
💡 Instructions:
Sit on the machine with your upper back against the pad and one foot flat on the platform.
Place the padded lever across your hips.
Brace your core and push through the heel of the working leg to extend your hips upward.
Squeeze your glutes at the top for 1–2 seconds.
Lower your hips back down in a controlled manner and repeat before switching sides.
⚠️ Common mistakes:
Letting the working knee cave inward.
Overextending the lower back at the top.
Using momentum instead of controlled movement.
Lifting the heel of the working leg off the platform.
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Start Free TrialMuscles Worked by Tolakan pinggul satu kaki dengan mesin
Equipment
- Machine
Calories Burned Doing Tolakan pinggul satu kaki dengan mesin
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Tolakan pinggul satu kaki dengan mesin
- Type
- Machine exercise
- Primary muscle
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Deep Core, Abs
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tolakan pinggul satu kaki dengan mesin
What muscles does Tolakan pinggul satu kaki dengan mesin work?
Tolakan pinggul satu kaki dengan mesin primarily targets the Glutes, with secondary engagement of the Hamstrings, Quadriceps, Deep Core, Abs.
How do you do Tolakan pinggul satu kaki dengan mesin correctly?
A unilateral hip thrust performed on a machine to isolate each glute individually and improve balance and stability. 💡 Instructions: Sit on the machine...
Is Tolakan pinggul satu kaki dengan mesin good for beginners?
Tolakan pinggul satu kaki dengan mesin 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 mesin?
Tolakan pinggul satu kaki dengan mesin requires: Machine.
What are the benefits of Tolakan pinggul satu kaki dengan mesin?
Tolakan pinggul satu kaki dengan mesin strengthens the Glutes, engages the Hamstrings and Quadriceps and Deep Core and Abs.
What exercises are similar to Tolakan pinggul satu kaki dengan mesin?
Similar exercises to Tolakan pinggul satu kaki 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 satu kaki dengan mesin better than Tolakan pinggul dengan dumbel?
Both Tolakan pinggul satu kaki dengan mesin and Tolakan pinggul dengan dumbel target the Glutes. Choose based on your available equipment and training goals.
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