Kusukuma nyonga na mashine kwa mguu mmoja
Learn how to do Kusukuma nyonga na mashine kwa mguu mmoja with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kusukuma nyonga na mashine kwa mguu mmoja 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 Kusukuma nyonga na mashine kwa mguu mmoja
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 Kusukuma nyonga na mashine kwa mguu mmoja
Equipment
- Machine
Calories Burned Doing Kusukuma nyonga na mashine kwa mguu mmoja
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Kusukuma nyonga na mashine kwa mguu mmoja
- 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: Kusukuma nyonga na mashine kwa mguu mmoja
What muscles does Kusukuma nyonga na mashine kwa mguu mmoja work?
Kusukuma nyonga na mashine kwa mguu mmoja primarily targets the Glutes, with secondary engagement of the Hamstrings, Quadriceps, Deep Core, Abs.
How do you do Kusukuma nyonga na mashine kwa mguu mmoja 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 Kusukuma nyonga na mashine kwa mguu mmoja good for beginners?
Kusukuma nyonga na mashine kwa mguu mmoja has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kusukuma nyonga na mashine kwa mguu mmoja?
Kusukuma nyonga na mashine kwa mguu mmoja requires: Machine.
What are the benefits of Kusukuma nyonga na mashine kwa mguu mmoja?
Kusukuma nyonga na mashine kwa mguu mmoja strengthens the Glutes, engages the Hamstrings and Quadriceps and Deep Core and Abs.
What exercises are similar to Kusukuma nyonga na mashine kwa mguu mmoja?
Similar exercises to Kusukuma nyonga na mashine kwa mguu mmoja include Kusukuma nyonga na dumbbell, Kusukuma nyonga na dumbbell kwa mguu mmoja, Kickback ya glute na kebo - kusimama, Cable Hip Abductions – Standing.
Is Kusukuma nyonga na mashine kwa mguu mmoja better than Kusukuma nyonga na dumbbell?
Both Kusukuma nyonga na mashine kwa mguu mmoja and Kusukuma nyonga na dumbbell target the Glutes. Choose based on your available equipment and training goals.
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