Gập chân nằm
Learn how to do Gập chân nằm with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Gập chân nằm is a Machine exercise that primarily targets the Hamstrings, with secondary activation of the Glutes, Calves. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Gập chân nằm
An isolation movement targeting the hamstrings, performed lying on your stomach on a machine — ideal for strength and hypertrophy.
💡 Instructions:
Lie face down on the machine with your knees aligned to the pivot point.
Place your ankles under the padded lever.
Grip the handles firmly and keep your hips pressed against the pad.
Curl your heels toward your glutes with control.
Squeeze at the top, then lower the weight slowly without locking your knees.
⚠️ Common mistakes:
Arching the lower back
Raising the hips off the pad
Using momentum instead of muscle control
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Start Free TrialMuscles Worked by Gập chân nằm
Equipment
- Machine
Calories Burned Doing Gập chân nằm
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Gập chân nằm
- Type
- Machine exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- Glutes, Calves
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Gập chân nằm
What muscles does Gập chân nằm work?
Gập chân nằm primarily targets the Hamstrings, with secondary engagement of the Glutes, Calves.
How do you do Gập chân nằm correctly?
An isolation movement targeting the hamstrings, performed lying on your stomach on a machine — ideal for strength and hypertrophy. 💡 Instructions : p]:in
Is Gập chân nằm good for beginners?
Gập chân nằm has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Gập chân nằm?
Gập chân nằm requires: Machine.
What are the benefits of Gập chân nằm?
Gập chân nằm strengthens the Hamstrings, engages the Glutes and Calves.
What exercises are similar to Gập chân nằm?
Similar exercises to Gập chân nằm include Deadlift, Deadlift với tạ tay, Gập chân nằm với tạ tay, Deadlift Romania với tạ tay.
Is Gập chân nằm better than Deadlift?
Both Gập chân nằm and Deadlift target the Hamstrings. Choose based on your available equipment and training goals.
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