Lunges dengan beg pasir
Learn how to do Lunges dengan beg pasir with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Lunges dengan beg pasir is a Sandbag exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Deep Core. It has a MET value of 6.5, meaning a 70kg person burns approximately 228 calories in a 30-minute session..
How to Do Lunges dengan beg pasir
A lower-body strength movement where you alternate lunges in place while holding a sandbag across your shoulders. Builds leg strength, balance and midline control.
💡 Instructions:
Place the sandbag securely across your shoulders.
Stand upright with feet hip-width apart.
Step one leg back and lower into a lunge position.
Keep the front knee over the ankle and your torso tall.
Push through the front foot to return to standing and repeat on the other side.
⚠️ Common mistakes:
– Letting the front knee cave inward
– Rounding the back
– Uneven weight distribution
– Losing balance when switching legs
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Start Free TrialMuscles Worked by Lunges dengan beg pasir
Equipment
- Sandbag
Calories Burned Doing Lunges dengan beg pasir
Calorie Calculator
MET 6.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Lunges dengan beg pasir
- Type
- Sandbag exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings, Deep Core
- MET value
- 6.5
- Calories (30 min, 70kg)
- ≈ 228 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Lunges dengan beg pasir
What muscles does Lunges dengan beg pasir work?
Lunges dengan beg pasir primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Deep Core.
How do you do Lunges dengan beg pasir correctly?
A lower-body strength movement where you alternate lunges in place while holding a sandbag across your shoulders. Builds leg strength, balance and midline...
Is Lunges dengan beg pasir good for beginners?
Lunges dengan beg pasir has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Lunges dengan beg pasir?
Lunges dengan beg pasir requires: Sandbag.
What are the benefits of Lunges dengan beg pasir?
Lunges dengan beg pasir strengthens the Quadriceps, engages the Glutes and Hamstrings and Deep Core.
What exercises are similar to Lunges dengan beg pasir?
Similar exercises to Lunges dengan beg pasir include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Lunges dengan beg pasir better than Alternating Single-Arm Dumbbell Thruster?
Both Lunges dengan beg pasir and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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