Kutambaa kama dubu
Learn how to do Kutambaa kama dubu with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kutambaa kama dubu is a No equipment exercise that primarily targets the Abs, with secondary activation of the Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings. It has a MET value of 6.5, meaning a 70kg person burns approximately 228 calories in a 30-minute session..
How to Do Kutambaa kama dubu
A functional crawling exercise where you move forward and backward on all fours, engaging the core, shoulders, and lower body for stability and control.
💡 Instructions:
Start in a bear crawl position with hands under shoulders, knees bent at 90°, hovering just above the floor.
Keep your back flat, core engaged, and neck neutral.
Move opposite hand and foot forward together, then switch sides in a crawling motion.
After a set distance or steps, reverse the movement to crawl backward to the starting position.
Maintain controlled, steady movements without letting your knees touch the ground.
⚠️ Common mistakes:
Lifting hips too high, losing core engagement.
Letting knees drop to the floor.
Moving too fast and losing control.
Rounding the back excessively.
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Start Free TrialMuscles Worked by Kutambaa kama dubu
Equipment
- No equipment
Calories Burned Doing Kutambaa kama dubu
Calorie Calculator
MET 6.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kutambaa kama dubu
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings
- MET value
- 6.5
- Calories (30 min, 70kg)
- ≈ 228 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kutambaa kama dubu
What muscles does Kutambaa kama dubu work?
Kutambaa kama dubu primarily targets the Abs, with secondary engagement of the Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings.
How do you do Kutambaa kama dubu correctly?
A functional crawling exercise where you move forward and backward on all fours, engaging the core, shoulders, and lower body for stability and control....
Is Kutambaa kama dubu good for beginners?
Kutambaa kama dubu 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 Kutambaa kama dubu?
Kutambaa kama dubu requires: No equipment.
What are the benefits of Kutambaa kama dubu?
Kutambaa kama dubu strengthens the Abs, engages the Shoulders and Chest and Triceps and Glutes and Quadriceps and Hamstrings.
What exercises are similar to Kutambaa kama dubu?
Similar exercises to Kutambaa kama dubu include Crunch ya kushuka, Twist ya Kirusi na dumbbell, Dumbbell Turkish Get-Up, Crunch yenye uzito wa dumbbell.
Is Kutambaa kama dubu better than Crunch ya kushuka?
Both Kutambaa kama dubu and Crunch ya kushuka target the Abs. Choose based on your available equipment and training goals.
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