Paha depan
Ekstensi lutut dan latihan kaki dominan squat.
Latihan untuk melatih Paha depan
- 180 Jump TurnsUtama · Berat badan
- 4 Corners CurtsyUtama · Berat badan
- 4 Corners Side StepUtama · Berat badan
- 4 Reverse Lunge and 4 Side TapsUtama · Berat badan
- 45 Degrees Step OutUtama · Berat badan
- Alternate Front Kick in PlaceUtama · Berat badan
- Alternating Step OutUtama · Berat badan
- Assisted Bulgarian Split SquatUtama · Berat badan
- Assisted Pistol SquatsUtama · Berat badan
- Back and Forward Leg SwingsUtama · Berat badan
- Back Forward Leg SwingsUtama · Berat badan
- Balance Board (Version 2)Utama · Mesin
- Balance Board Lateral SquatUtama · Mesin
- Ball Headlock SquatUtama · Berat badan
- Balloon DrillUtama · Berat badan
- Leg press dengan bandUtama · Mesin
- Band Single Leg Split SquatUtama · Resistance band
- Band Spanish Split SquatUtama · Resistance band
- Band Spanish Split Squat FemaleUtama · Resistance band
- Barbell Bench Lateral Step-UpUtama · Barbel
- Bench squat barbelUtama · Barbel
- Box squat barbelUtama · Barbel
- Barbell Bulgarian Split SquatUtama · Barbel
- Barbell Bulgarian Split Squat Left Front-Back ViewUtama · Barbel
- Barbell Bulgarian Split Squat Left Side ViewUtama · Barbel
- Clean and jerk barbelUtama · Barbel
- Barbell Clean and Jerk Split SquatUtama · Barbel
- Barbell Clean-Grip Front SquatUtama · Barbel
- Barbell Curtsy LungesUtama · Barbel
- Front bench squat barbelUtama · Barbel
- Barbell Front Chest Bench SquatUtama · Barbel
- Barbell Front Chest LungesUtama · Barbel
- Front squat barbelUtama · Barbel
- Barbell Front Lunges with Small PauseUtama · Barbel
- Barbell Front Rack LungeUtama · Barbel
- Barbell Front SquatsUtama · Barbel
- Barbell Full CleanUtama · Barbel
- Squat penuh barbelUtama · Barbel
- Barbell Full Squat (Back)Utama · Barbel
- Barbell Full Squat (with Rack)Utama · Barbel
- Squat penuh barbel (tampak samping)Utama · Barbel
- Barbell Full Squat WideUtama · Barbel
- Zercher squat penuh barbelUtama · Barbel
- Hang clean barbelUtama · Barbel
- Barbell Incline Shoulders Press (Inside Squat Cage)Utama · Barbel
- Barbell Jefferson Split SquatUtama · Barbel
- Barbell Jefferson SquatUtama · Barbel
- Barbell Jump SquatUtama · Barbel
- Kneeling squat barbelUtama · Barbel
- Barbell Lateral LungesUtama · Barbel
- Low bar squat barbelUtama · Barbel
- Lunge barbelUtama · Barbel
- Barbell Lunges on the SpotUtama · Barbel
- Barbell Muscle CleanUtama · Barbel
- Barbell Narrow Stance Full SquatUtama · Barbel
- Barbell Narrow Stance SquatUtama · Barbel
- Barbell Overhead LungesUtama · Barbel
- Overhead squat barbelUtama · Barbel
- Barbell Pause LungeUtama · Barbel
- Power clean barbelUtama · Barbel
- Barbell Power Clean from BlocksUtama · Barbel
- Barbell Power JerkUtama · Barbel
- Barbell Power SnatchUtama · Barbel
- Barbell Quarter SquatUtama · Barbel
- Barbell Rear Lunge on BoxUtama · Barbel
- Barbell Rear LungesUtama · Barbel
- Barbell Side Split SquatUtama · Barbel
- Barbell Side Step UpUtama · Barbel
- Barbell Single Leg Split SquatUtama · Barbel
- Snatch barbelUtama · Barbel
- Barbell Snatch BalanceUtama · Barbel
- Snatch dari blok dengan barbelUtama · Barbel
- Barbell Split CleanUtama · Barbel
- Barbell Split JerkUtama · Barbel
- Split squat barbelUtama · Barbel
- Barbell Squat Back POVUtama · Barbel
- Barbell Squat to GrassUtama · Barbel
- Squat barbel dengan tahan 2 detikUtama · Barbel
- Barbell Step Up Balance on BoxUtama · Barbel
- Step up ke bangku dengan barbelUtama · Barbel
- Basketball Shot JumpUtama · Berat badan
- Bear CrawlsUtama · Berat badan
- Bench Alternating Step UpsUtama · Berat badan
- Bench Bulgarian Split Squats LeftUtama · Berat badan
- Bench Bulgarian Split Squats RightUtama · Berat badan
- Bent Knee Back to Side KickUtama · Berat badan
- Bent Leg Side Kick (Kneeling)Utama · Berat badan
- Bodyweight Forward LungeUtama · Berat badan
- Bodyweight Knee ThrustUtama · Berat badan
- Bodyweight Knee to Hand TapUtama · Berat badan
- Bodyweight Kneeling Hold to StandUtama · Berat badan
- Bodyweight Kneeling Sissy SquatUtama · Berat badan
- Bodyweight Overhead SquatUtama · Berat badan
- Bodyweight Pulse Forward LungeUtama · Berat badan
- Bodyweight Pulse SquatUtama · Berat badan
- Bodyweight Pulse Squat Arms to ChestUtama · Berat badan
- Bodyweight Rear LungeUtama · Berat badan
- Bodyweight Squat to Front LegUtama · Berat badan
- Bodyweight Squat to Side LegUtama · Berat badan
- Bodyweight Squat to Side to Front LegUtama · Berat badan
- Bodyweight SquatsUtama · Berat badan
- Bodyweight Squats HoldUtama · Berat badan
- Bodyweight Step-Up on Step BoxUtama · Berat badan
- Bodyweight Wall SquatUtama · Berat badan
- Bouncing Circle DrawUtama · Berat badan
- Box JumpUtama · Berat badan
- Box Jump SquatsUtama · Berat badan
- Bulgarian Split SquatUtama · Berat badan
- Bulgarian Split Squat Bodyweight LeftUtama · Berat badan
- Bulgarian Split Squat Bodyweight RightUtama · Berat badan
- Bulgarian Split Squat Cable Resistance BandUtama · Kabel
- Bulgarian Split Squat Left Bodyweight Side ViewUtama · Berat badan
- Bulgarian Split Squat Right Bodyweight Side ViewUtama · Berat badan
- Cable Goblet SquatUtama · Kabel
- Cable Narrow Chair Stand-UpUtama · Kabel
- Cable Split SquatUtama · Kabel
- Cable Standing Leg ExtensionUtama · Kabel
- Cardio LungeUtama · Berat badan
- Chair Back Lunge Left Resistance BandUtama · Resistance band
- Chair Back Lunge Right Resistance BandUtama · Resistance band
- Chair Bulgarian Split Squats Bodyweight LeftUtama · Berat badan
- Chair Bulgarian Split Squats Bodyweight RightUtama · Berat badan
- Circle Elbow ArmUtama · Berat badan
- Clap Curtsy SquatUtama · Berat badan
- Clap JackUtama · Berat badan
- Corner TouchUtama · Berat badan
- Cossack SquatUtama · Berat badan
- Counterbalanced Skater SquatUtama · Berat badan
- Criss Cross Arms LiftUtama · Berat badan
- Criss Cross JackUtama · Berat badan
- Criss Cross JumpUtama · Berat badan
- Crossed Arms Front Leg KickUtama · Berat badan
- Curtsy Lunge BodyweightUtama · Berat badan
- Curtsy Lunge Slide with TowelUtama · Berat badan
- Curtsy Lunges Resistance BandUtama · Resistance band
- Curtsy SquatUtama · Berat badan
- Diagonal LungeUtama · Berat badan
- Diagonal OpensUtama · Berat badan
- Double Jump SquatUtama · Berat badan
- Double Knee DriveUtama · Berat badan
- Dumbbell Bar Grip Sumo SquatUtama · Dumbel
- Dumbbell Bench SquatUtama · Dumbel
- Dumbbell Bulgarian Box Split SquatUtama · Dumbel
- Bulgarian split squat dumbelUtama · Dumbel
- Dumbbell Cossack Squats (Version 2)Utama · Dumbel
- Dumbbell Curl Press ExtendUtama · Dumbel
- Dumbbell Curtsy LungeUtama · Dumbel
- Dumbbell Frog JumpsUtama · Dumbel
- Dumbbell Front Rack LungeUtama · Dumbel
- Dumbbell Front SquatUtama · Dumbel
- Dumbbell Goblet 2 Sec Hold SquatUtama · Dumbel
- Dumbbell Goblet Curtsy LungeUtama · Dumbel
- Dumbbell Goblet Forward LungeUtama · Dumbel
- Dumbbell Goblet Reverse LungeUtama · Dumbel
- Dumbbell Goblet Split SquatUtama · Dumbel
- Dumbbell Goblet Split Squat Front Foot ElevantedUtama · Dumbel
- Goblet squat dumbelUtama · Dumbel
- Dumbbell Hang Power CleanUtama · Dumbel
- Dumbbell Jumping SquatUtama · Dumbel
- Dumbbell Kneeling Hold to Stand Clean GripUtama · Dumbel
- Dumbbell Kneeling SquatUtama · Dumbel
- Dumbbell Lunge Alternating on the SpotUtama · Dumbel
- Dumbbell Lunge PulseUtama · Dumbel
- Dumbbell Narrow Stance SquatsUtama · Dumbel
- Dumbbell Offset SquatUtama · Dumbel
- Snatch satu tangan dumbelUtama · Dumbel
- Dumbbell Overhead LungeUtama · Dumbel
- Squat press dumbelUtama · Dumbel
- Dumbbell Rear LungeUtama · Dumbel
- Dumbbell Rear Lunge from StepUtama · Dumbel
- Dumbbell Reverse Lunge on the SpotUtama · Dumbel
- Dumbbell Reverse Lunges PulsesUtama · Dumbel
- Dumbbell Side Lunge AlternatingUtama · Dumbel
- Dumbbell Side Lunge Left N RightUtama · Dumbel
- Dumbbell Side Lunge Single LegUtama · Dumbel
- Dumbbell Side Squat Side to SideUtama · Dumbel
- Dumbbell Single Arm Overhead CarryUtama · Dumbel
- Dumbbell Single Arm Overhead LungeUtama · Dumbel
- Dumbbell Single Leg Split SquatUtama · Dumbel
- Dumbbell Single Leg SquatUtama · Dumbel
- Dumbbell Single Leg Squat with Support (Pistol)Utama · Dumbel
- Dumbbell Single Leg Step-UpUtama · Dumbel
- Dumbbell Split SquatUtama · Dumbel
- Squat dumbelUtama · Dumbel
- Static lunge dumbelUtama · Dumbel
- Step up ke bangku dengan dumbelUtama · Dumbel
- Dumbbell Sumo Squat Off BenchesUtama · Dumbel
- Dumbbell Supported Sissy SquatUtama · Dumbel
- Elbow-ExtensionUtama · Berat badan
- Exercise Ball Wall SquatUtama · Berat badan
- Feet Together Barbell SquatsUtama · Barbel
- Frog JumpsUtama · Berat badan
- Front Squats Dumbbell LowUtama · Dumbel
- Front Squats Dumbbell Over ShouldersUtama · Dumbel
- Front squat kettlebell di bahuUtama · Kettlebell
- Goblet squat kettlebellUtama · Kettlebell
- Hack Squat MachineUtama · Mesin
- Hack squat mesinUtama · Mesin
- In and Out SquatsUtama · Berat badan
- In and Out Squats Jump Bodyweight (2)Utama · Berat badan
- Jump Squats BodyweightUtama · Berat badan
- Jumping LungeUtama · Berat badan
- Kettlebell Bulgarian Split Squat RightUtama · Kettlebell
- Kettlebell Bulgarian Split Squat Right Side ViewUtama · Kettlebell
- Lunge samping kettlebellUtama · Kettlebell
- Kettlebell Split SquatUtama · Kettlebell
- Kettlebell SquatsUtama · Kettlebell
- Kettlebell Step-UpUtama · Kettlebell
- Kettlebell Suitcase SquatUtama · Kettlebell
- Kettlebell Sumo SquatUtama · Kettlebell
- Kettlebell Sumo Squat (Version 2)Utama · Kettlebell
- Kettlebell Sumo Squat Off Step BoxUtama · Kettlebell
- Kneeling Squat Jumps BodyweightUtama · Berat badan
- Leg press posisi rapatUtama · Mesin
- Leg press posisi normalUtama · Mesin
- Leg press posisi lebar dan tinggiUtama · Mesin
- Leg Press Wide High Stance Behind ViewUtama · Mesin
- Leg extension mesinUtama · Mesin
- Lunge Front KickUtama · Berat badan
- Lunge Pulses BodyweightUtama · Berat badan
- Lunge Reverse with Resistance BandUtama · Resistance band
- Lunge Rotation Left and Right BodyweightUtama · Berat badan
- Lunge to Knee Drive Left BodyweightUtama · Berat badan
- Lunge to Knee Drive Right BodyweightUtama · Berat badan
- Lunges Alternate Leg with Pause BodyweightUtama · Berat badan
- Lunges Same Leg Side View BodyweightUtama · Berat badan
- Rebounder in & Out from GroundUtama · Mesin
- Rebounder in & Out JacksUtama · Mesin
- Rebounder Knee JumpsUtama · Mesin
- Rebounder Knee PushesUtama · Mesin
- Rebounder Light JumpsUtama · Mesin
- Resistance Band ClamUtama · Resistance band
- Resistance Band Kneeling Leg Half CircleUtama · Resistance band
- Resistance Band Kneeling Leg Half Circle on BenchUtama · Resistance band
- Resistance Band Reverse Hyper with Stability Ball on Flat BenchUtama · Resistance band
- Resistance Band SquatUtama · Resistance band
- Resistance Band Squat JumpUtama · Resistance band
- Reverse Lunge Left Resistance BandUtama · Resistance band
- Seated Leg Extension Alternate LegsUtama · Berat badan
- Seated Leg Extension Both LegsUtama · Berat badan
- Seated Leg Extension Single LegUtama · Berat badan
- Side Lunges BodyweightUtama · Berat badan
- Single Leg Incline 45 Degree Leg Press MachineUtama · Mesin
- Smith Machine Bulgarian Split SquatUtama · Mesin
- Standing Toe TouchUtama · Berat badan
- Star JumpUtama · Berat badan
- Step Up on Chair BodyweightUtama · Berat badan
- Sumo Squat in Between Legs Resistance BandUtama · Resistance band
- Sumo Squat Over Shoulder Resistance BandUtama · Resistance band
- Suspension Trainer with Grips Hip BridgeUtama · Berat badan
- Suspension Trainer with Grips PikeUtama · Berat badan
- Suspension Trainer with Grips Side SquatUtama · Berat badan
- Suspension Trainer with Grips Split SquatUtama · Berat badan
- Tennis Forehand Ground StrokeUtama · Berat badan
- Wall Sit BodyweightUtama · Berat badan
- Wall Squat BodyweightUtama · Berat badan
- Wall Squat with Pause BodyweightUtama · Berat badan
- Alternate Leg PullPendukung · Berat badan
- Alternate Leg RaisePendukung · Berat badan
- Alternate Leg Raise with HeadPendukung · Berat badan
- Alternate Leg Raise with Head UpPendukung · Berat badan
- Alternate Lying Floor Leg RaisePendukung · Berat badan
- Alternate Toe Tap Leg LiftPendukung · Berat badan
- Alternating Leg LiftsPendukung · Berat badan
- Alternating Toe TapPendukung · Berat badan
- Band DeadliftPendukung · Resistance band
- Band PullthroughPendukung · Resistance band
- Barbell Clean DeadliftPendukung · Barbel
- Clean pull barbelPendukung · Barbel
- Coan deadlift barbelPendukung · Barbel
- Deadlift barbelPendukung · Barbel
- Barbell Deadlift (Front POV)Pendukung · Barbel
- Barbell Deadlift (Side POV)Pendukung · Barbel
- Barbell Deadlift 360 DegreesPendukung · Barbel
- Barbell Feet Elevated Figure Four Glute BridgePendukung · Barbel
- Barbell Feet Elevated Glute BridgePendukung · Barbel
- Barbell Feet Elevated Single Leg Glute BridgePendukung · Barbel
- Barbell Feet Elevated Staggered Glute BridgePendukung · Barbel
- Glute bridge barbelPendukung · Barbel
- Barbell Glute Bridge (Hands on Bar)Pendukung · Barbel
- Hip thrust barbelPendukung · Barbel
- Barbell KAS Glute BridgePendukung · Barbel
- Barbell One Arm Single DeadliftPendukung · Barbel
- Barbell One Leg Hip ThrustPendukung · Barbel
- Rack pull barbelPendukung · Barbel
- Barbell Reverse DeadliftPendukung · Barbel
- Barbell Snatch Deadlift Close GripPendukung · Barbel
- Snatch deadlift grip lebar barbelPendukung · Barbel
- Barbell Snatch PullPendukung · Barbel
- Sumo deadlift barbelPendukung · Barbel
- Bench Knee TucksPendukung · Berat badan
- Bodyweight Feet Elevated Figure Four Glute BridgePendukung · Berat badan
- Bodyweight Feet Elevated Staggered Glute BridgePendukung · Berat badan
- Bodyweight Hip ThrustPendukung · Berat badan
- Bridge with Alternating Leg RaisePendukung · Berat badan
- Cable pull throughPendukung · Kabel
- Captains Chair Leg RaisePendukung · Mesin
- Captains Chair Straight Leg RaisePendukung · Mesin
- Celebratory Hip ThrustPendukung · Berat badan
- Chair Elevated Single Leg Glute BridgePendukung · Berat badan
- Chair Feet Elevated Glute BridgePendukung · Berat badan
- Chair Frog Feet Elevated Glute Bridge BodyweightPendukung · Berat badan
- Criss Cross Leg RaisesPendukung · Berat badan
- Crunch Leg RaisePendukung · Berat badan
- Decline Bent Leg Reverse CrunchPendukung · Berat badan
- DragonflyPendukung · Berat badan
- Deadlift kaki rapat dumbelPendukung · Dumbel
- Dumbbell Feet Elevated Figure Four Glute BridgePendukung · Dumbel
- Dumbbell Feet Elevated Glute BridgePendukung · Dumbel
- Dumbbell Feet Elevated Single Leg Glute BridgePendukung · Dumbel
- Dumbbell Feet Elevated Staggered Glute BridgePendukung · Dumbel
- Dumbbell Figure Four Glute BridgePendukung · Dumbel
- Dumbbell Figure Four Hip ThrustPendukung · Dumbel
- Dumbbell Glute BridgePendukung · Dumbel
- Hip thrust dumbelPendukung · Dumbel
- Dumbbell Hip Thrust (Version 2)Pendukung · Dumbel
- Dumbbell Single Leg Glute BridgePendukung · Dumbel
- Dumbbell Single Leg Hip ThrustPendukung · Dumbel
- Dumbbell Single Leg Single Arm DeadliftPendukung · Dumbel
- Dumbbell Staggered Glute BridgePendukung · Dumbel
- Dumbbell Staggered Hip ThrustPendukung · Dumbel
- Dumbbell Step-Up with Knee RaisePendukung · Dumbel
- Dumbbell V-UpPendukung · Dumbel
- Flat Knee RaisePendukung · Berat badan
- Flutter KicksPendukung · Berat badan
- Glute Bridge with Abduction BodyweightPendukung · Berat badan
- Hanging Knee RaisesPendukung · Berat badan
- Hanging Leg RaisesPendukung · Berat badan
- Hollow HoldPendukung · Berat badan
- JackknivesPendukung · Berat badan
- Kettlebell Glute BridgePendukung · Kettlebell
- Kettlebell Hip ThrustsPendukung · Kettlebell
- Hip thrust kettlebell dengan bangkuPendukung · Kettlebell
- Kettlebell Sumo DeadliftPendukung · Kettlebell
- Leg Lift CirclesPendukung · Berat badan
- Leg Raises (Straight Legs)Pendukung · Berat badan
- Lying Leg RaisePendukung · Berat badan
- Resistance Band Glute BridgePendukung · Resistance band
- Resistance Band Glute Bridge (Version 2)Pendukung · Resistance band
- Resistance Band Glute Bridge AbductionPendukung · Resistance band
- Resistance Band Hip Thrust (Version 2)Pendukung · Resistance band
- Resistance Band Hip Thrusts on KneesPendukung · Resistance band
- Resistance Band Lying Bent Knee RaisePendukung · Resistance band
- Resistance Band Lying Leg RaisePendukung · Resistance band
- Resistance Band One Leg Glute BridgePendukung · Resistance band
- Reverse CrunchPendukung · Berat badan
- Reverse Crunch with Kick OutPendukung · Berat badan
- Scissors KickPendukung · Berat badan
- Seated Flutter KicksPendukung · Berat badan
- Deadlift satu kettlebellPendukung · Kettlebell
- Standing Side Leg RaisesPendukung · Berat badan
- Suspension Trainer with Grips Hanging Knees to ElbowsPendukung · Berat badan
- Suspension Trainer with Grips Hanging Leg Hip RaisePendukung · Berat badan
- Suspension Trainer with Grips Hanging Straight Leg Hip RaisePendukung · Berat badan
- Suspension Trainer with Grips Knee Tuck RowPendukung · Berat badan
- Suspension Trainer with Grips Pull ThroughPendukung · Berat badan
- Deadlift trap barPendukung · Barbel
- Wheels to HeavenPendukung · Berat badan
- Wheels to ToesPendukung · Berat badan
- All Fours Quad StretchUtama · Berat badan
- Alternate Sprinter LungeUtama · Berat badan
- Bulgarian Split Squat StretchUtama · Berat badan
- Crescent Moon PoseUtama · Berat badan
- Crescent Moon Pose Quad StretchUtama · Berat badan
- Crescent Moon Pose Quad Stretch with BlockUtama · Berat badan
- Crossover Kneeling Hip Flexor StretchUtama · Berat badan
- Exercise Ball Hip Flexor StretchUtama · Berat badan
- Exercise Ball Seated Quad StretchUtama · Berat badan
- Intermediate Hip Flexor and Quad StretchUtama · Berat badan
- Kneeling Hip Flexor StretchUtama · Berat badan
- Lying Hip Flexor StretchUtama · Berat badan
- Lying Quadriceps StretchUtama · Berat badan
- Lying Side Quadriceps StretchUtama · Berat badan
- Plyo Side Lunge StretchUtama · Berat badan
- Runner StretchUtama · Berat badan
- Standing Quadriceps StretchUtama · Berat badan
- Standing Quadriceps Stretch Side AngleUtama · Berat badan
- 3 Leg Chaturanga PosePendukung · Berat badan
- 3 Leg Dog PosePendukung · Berat badan
- Alternating Leg Downward DogPendukung · Berat badan
- Bicycle Air LegsPendukung · Berat badan
- Circles Knee StretchPendukung · Berat badan
- Crow PosePendukung · Berat badan
- Downward Dog SprintPendukung · Berat badan
- Downward Dog Toe to HeelPendukung · Berat badan
- Downward Dog with Fingers Facing FeetPendukung · Berat badan
- Extended Side AnglePendukung · Berat badan
- Extended Side Angle PosePendukung · Berat badan
- Extended Side Angle Pose with BlockPendukung · Berat badan
- Gate Pose Variation Arm Extended on SidePendukung · Berat badan
- Half Monkey PosePendukung · Berat badan
- Leg Extended Stretch on BenchPendukung · Berat badan
- 4 Punches Side SquatUtama · Berat badan
- Assault Airbike Fast SpeedUtama · Mesin
- Assault Airbike Normal SpeedUtama · Mesin
- Assault Airbike Sprint SpeedUtama · Mesin
- Briskly WalkingUtama · Berat badan
- Briskly Walking (360 Degrees)Utama · Berat badan
- BurpeeUtama · Berat badan
- Burpee SquatUtama · Berat badan
- Butt KicksUtama · Berat badan
- Butt Kicks SlowUtama · Berat badan
- Dumbbell BurpeeUtama · Dumbel
- Fast FeetUtama · Berat badan
- Gym Elliptical Machine Fast SpeedUtama · Mesin
- Gym Elliptical Machine Normal SpeedUtama · Mesin
- Gym Elliptical Machine Sprint SpeedUtama · Mesin
- Half BurpeesUtama · Berat badan
- High KneesUtama · Berat badan
- JoggingUtama · Berat badan
- Jump Rope Alternating FootUtama · Berat badan
- Jump Rope Basic JumpUtama · Berat badan
- Jump Rope Double BounceUtama · Berat badan
- Jumping JackUtama · Berat badan
- Rebounder High Knee RunsUtama · Mesin
- RunningUtama · Berat badan
- Ski Ergometer Cross Country Ski Jump Squat PullUtama · Mesin
- Ski Ergometer Cross Country Ski Reverse Lunge PullUtama · Mesin
- Ski Ergometer Cross Country Ski Squat Pull Half CirclesUtama · Mesin
- Ski Ergometer Cross Country Ski Squat Wide Lat PullUtama · Mesin
- SkippingUtama · Berat badan
- Stationary Exercise BikeUtama · Mesin
- Stepmill Machine StepsUtama · Mesin
- Suspension Trainer with Grips Mountain ClimberUtama · Berat badan
- Treadmill JoggingUtama · Mesin
- Treadmill RunningUtama · Mesin
- Treadmill WalkUtama · Mesin
- WalkingUtama · Berat badan
- Walking FastUtama · Berat badan
- Double Punch Front Leg LiftPendukung · Berat badan
- Gym Rowing Machine Fast SpeedPendukung · Mesin
- Gym Rowing Machine Normal SpeedPendukung · Mesin
- Gym Rowing Machine Sprint SpeedPendukung · Mesin
Cara melatih
Latih Paha depan dengan 2–4 gerakan di atas. Cakup berbagai sudut, lakukan 2–4 set masing-masing dalam rentang 6–15 repetisi, dan tingkatkan beban seiring waktu. Padukan gerakan utama dengan gerakan pendukung untuk perkembangan menyeluruh.
Buka perencana →Pertanyaan umum — Paha depan
Apa latihan terbaik untuk Paha depan?
180 Jump Turns, 4 Corners Curtsy, 4 Corners Side Step dan 4 Reverse Lunge and 4 Side Taps termasuk latihan paling efektif untuk Paha depan. Padukan satu gerakan compound berat dengan satu atau dua latihan pendukung agar Paha depan terlatih di seluruh rentang geraknya.
Seberapa sering Paha depan perlu dilatih?
Melatih Paha depan dua sampai tiga kali seminggu, dengan total sekitar 10–20 set berat, cocok untuk sebagian besar orang. Beri jarak sekitar 48 jam antara sesi berat agar otot pulih dan tumbuh.
Otot terkait
Bokong
Ekstensi dan abduksi pinggul: hip thrust, bridge, dan squat.
Paha belakang
Hip hinge dan fleksi lutut untuk bagian belakang paha.
Adduktor
Paha dalam: adduksi, squat lebar, dan lunge samping.
Abduktor
Pinggul luar: abduksi untuk stabilitas pinggul dan tubuh bawah seimbang.
Betis
Ekstensi pergelangan kaki dan stabilitas tungkai bawah.
Tibialis
Tulang kering depan: dorsofleksi untuk kesehatan lutut dan tungkai seimbang.