Tekan kaki duduk - kedudukan sempit
Learn how to do Tekan kaki duduk - kedudukan sempit with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekan kaki duduk - kedudukan sempit is a bodyweight exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Tekan kaki duduk - kedudukan sempit
A variation of the leg press that increases quad isolation by placing the feet closer together on the platform.
💡 Instructions:
Sit on the machine with your feet placed shoulder-width or closer on the platform.
Keep your core braced and back flat.
Push the platform using both legs without locking your knees.
Lower under control until knees are at about 90°.
Repeat for the desired reps.
⚠️ Common mistakes:
Knees caving inward
Lifting the heels
Letting the lower back round
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Start Free TrialMuscles Worked by Tekan kaki duduk - kedudukan sempit
Equipment
No equipment required
Calories Burned Doing Tekan kaki duduk - kedudukan sempit
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekan kaki duduk - kedudukan sempit
- Type
- Bodyweight exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tekan kaki duduk - kedudukan sempit
What muscles does Tekan kaki duduk - kedudukan sempit work?
Tekan kaki duduk - kedudukan sempit primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.
How do you do Tekan kaki duduk - kedudukan sempit correctly?
A variation of the leg press that increases quad isolation by placing the feet closer together on the platform. 💡 Instructions : p]:inline-block"> Sit on...
Is Tekan kaki duduk - kedudukan sempit good for beginners?
Tekan kaki duduk - kedudukan sempit has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tekan kaki duduk - kedudukan sempit?
Tekan kaki duduk - kedudukan sempit requires no equipment.
What are the benefits of Tekan kaki duduk - kedudukan sempit?
Tekan kaki duduk - kedudukan sempit strengthens the Quadriceps, engages the Glutes and Hamstrings, requires no equipment.
What exercises are similar to Tekan kaki duduk - kedudukan sempit?
Similar exercises to Tekan kaki duduk - kedudukan sempit include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Tekan kaki duduk - kedudukan sempit better than Alternating Single-Arm Dumbbell Thruster?
Both Tekan kaki duduk - kedudukan sempit and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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