Đá kéo

Learn how to do Đá kéo with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Abs Hip FlexorsObliques No equipment

Đá kéo is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Obliques. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..

How to Do Đá kéo

An abdominal exercise performed lying on your back, alternating leg lifts in a scissor-like motion to target the core and hip flexors.


💡 Instructions:


  • Lie flat on your back with your hands by your sides or under your hips for support.

  • Lift both legs a few inches off the floor, keeping them straight.

  • Raise one leg upward while lowering the other toward the floor without touching it.

  • Alternate legs in a controlled, scissor-like motion.

  • Maintain core engagement throughout the movement.


⚠️ Common mistakes:


  • Letting the lower back lift off the floor

  • Bending the knees excessively

  • Using momentum instead of controlled movement

  • Dropping legs too low, causing strain on the lower back


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Muscles Worked by Đá kéo

Primary Abs
Secondary
Hip FlexorsObliques

Equipment

  • No equipment

Calories Burned Doing Đá kéo

Calorie Calculator

MET 3.5
Estimated burn
123 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Đá kéo

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Hip Flexors, Obliques
MET value
3.5
Calories (30 min, 70kg)
≈ 123 cal
Video quality
4K with male and female demonstrations

FAQ: Đá kéo

What muscles does Đá kéo work?

Đá kéo primarily targets the Abs, with secondary engagement of the Hip Flexors, Obliques.

How do you do Đá kéo correctly?

An abdominal exercise performed lying on your back, alternating leg lifts in a scissor-like motion to target the core and hip flexors. 💡 Instructions:...

Is Đá kéo good for beginners?

Đá kéo has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Đá kéo?

Đá kéo requires: No equipment.

What are the benefits of Đá kéo?

Đá kéo strengthens the Abs, engages the Hip Flexors and Obliques.

What exercises are similar to Đá kéo?

Similar exercises to Đá kéo include Crunch dốc, Twist Nga với tạ tay, Dumbbell Turkish Get-Up, Crunch có tạ với tạ tay.

Is Đá kéo better than Crunch dốc?

Both Đá kéo and Crunch dốc target the Abs. Choose based on your available equipment and training goals.

Alternative Exercises

Crunch dốc
MET 4

Crunch dốc

  • Bench
Twist Nga với tạ tay
MET 4

Twist Nga với tạ tay

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Crunch có tạ với tạ tay
MET 4

Crunch có tạ với tạ tay

  • Dumbbells
Cối xay gió tạ đơn
MET 4

Cối xay gió tạ đơn

  • Dumbbells

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