Gập chân ngồi
Learn how to do Gập chân ngồi with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Gập chân ngồi is a Machine exercise that primarily targets the Hamstrings, with secondary activation of the Calves, Glutes. 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 ngồi
A machine-based isolation movement focused on developing the hamstrings in a controlled seated position.
💡 Instructions:
Adjust the seat and pad so the knees align with the pivot point and the pad rests just above the heels.
Sit upright, back against the pad, and grip the handles.
Curl your legs down by contracting the hamstrings.
Pause at the bottom, then return slowly to the starting position.
Keep your upper body stable throughout the movement.
⚠️ Common mistakes:
Moving too fast and using momentum
Lifting the hips off the seat
Not going through full range of motion
Letting the weights slam down
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Start Free TrialMuscles Worked by Gập chân ngồi
Equipment
- Machine
Calories Burned Doing Gập chân ngồi
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Gập chân ngồi
- Type
- Machine exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- Calves, Glutes
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Gập chân ngồi
What muscles does Gập chân ngồi work?
Gập chân ngồi primarily targets the Hamstrings, with secondary engagement of the Calves, Glutes.
How do you do Gập chân ngồi correctly?
A machine-based isolation movement focused on developing the hamstrings in a controlled seated position. 💡 Instructions: p]:inline-block"> Adjust the
Is Gập chân ngồi good for beginners?
Gập chân ngồi 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 ngồi?
Gập chân ngồi requires: Machine.
What are the benefits of Gập chân ngồi?
Gập chân ngồi strengthens the Hamstrings, engages the Calves and Glutes.
What exercises are similar to Gập chân ngồi?
Similar exercises to Gập chân ngồi include Deadlift, Deadlift với tạ tay, Gập chân nằm với tạ tay, Deadlift Romania với tạ tay.
Is Gập chân ngồi better than Deadlift?
Both Gập chân ngồi and Deadlift target the Hamstrings. Choose based on your available equipment and training goals.
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