Đẩy chân ngồi - tư thế hẹp
Learn how to do Đẩy chân ngồi - tư thế hẹp with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy chân ngồi - tư thế hẹp is a bodyweight exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Đẩy chân ngồi - tư thế hẹp
A variation of the leg press that increases quad isolation by placing the feet closer together on the platform.
💡 Instructions:
Sit on the machine with your feet placed shoulder-width or closer on the platform.
Keep your core braced and back flat.
Push the platform using both legs without locking your knees.
Lower under control until knees are at about 90°.
Repeat for the desired reps.
⚠️ Common mistakes:
Knees caving inward
Lifting the heels
Letting the lower back round
You're a coach? Đẩy chân ngồi - tư thế hẹp is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Đẩy chân ngồi - tư thế hẹp
Equipment
No equipment required
Calories Burned Doing Đẩy chân ngồi - tư thế hẹp
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy chân ngồi - tư thế hẹp
- Type
- Bodyweight exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Đẩy chân ngồi - tư thế hẹp
What muscles does Đẩy chân ngồi - tư thế hẹp work?
Đẩy chân ngồi - tư thế hẹp primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.
How do you do Đẩy chân ngồi - tư thế hẹp correctly?
A variation of the leg press that increases quad isolation by placing the feet closer together on the platform. 💡 Instructions : p]:inline-block"> Sit on...
Is Đẩy chân ngồi - tư thế hẹp good for beginners?
Đẩy chân ngồi - tư thế hẹp has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Đẩy chân ngồi - tư thế hẹp?
Đẩy chân ngồi - tư thế hẹp requires no equipment.
What are the benefits of Đẩy chân ngồi - tư thế hẹp?
Đẩy chân ngồi - tư thế hẹp strengthens the Quadriceps, engages the Glutes and Hamstrings, requires no equipment.
What exercises are similar to Đẩy chân ngồi - tư thế hẹp?
Similar exercises to Đẩy chân ngồi - tư thế hẹp include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Đẩy chân ngồi - tư thế hẹp better than Alternating Single-Arm Dumbbell Thruster?
Both Đẩy chân ngồi - tư thế hẹp and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
Add Đẩy chân ngồi - tư thế hẹp to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
