Standing one leg knee bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing one leg knee bend )

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Name of exercise  AROM knee flx uni standing
Other names of exercise Standing one leg knee bend
Description of exercise The standing one leg knee bend exercise is a simple yet effective way to strengthen the muscles in your legs and improve balance. To perform this exercise, stand on one leg with your hands on your hips. Slowly bend your knee and lower your body as far as you can without losing your balance. Hold this position for a few seconds, then slowly return to the starting position. Repeat for several repetitions before switching legs. This exercise targets the quadriceps, hamstrings, and glutes, helping to build strength and stability in the lower body. It can be modified for different fitness levels by using a chair or wall for support if needed. Regularly incorporating this exercise into your workout routine can lead to improved balance, reduced risk of injury, and stronger leg muscles.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand, bend involved leg toward hip through full range.
  • Return to starting position.
  • Do not bend leg at hips.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance
  • Increased leg strength
  • Enhanced core stability
  • Better posture
  • Improved coordination
  • Increased ankle stability
  • Improved athletic performance
  • Increased hip mobility
  • Reduced risk of injury
  • Improved overall body awareness

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The standing one leg knee bend exercise should be avoided if you have any knee injuries or pain, as it can put additional strain on the knee joint. It should also be avoided if you have any balance issues or are at risk of falling, as it requires good balance and stability. Pregnant women should also avoid this exercise, as their center of gravity is shifted and it may be difficult to maintain proper form. If you have recently undergone knee surgery or have a history of knee problems, it is best to consult with a doctor or physical therapist before attempting this exercise. Additionally, if you experience any pain or discomfort during the exercise, it should be stopped immediately.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Ensure proper form and technique
  • Keep your core engaged throughout the exercise
  • Do not lock your standing knee
  • Avoid leaning too far forward or backward
  • Use a stable surface or support if needed
  • Do not push yourself beyond your limits
  • Breathe continuously and evenly
  • Keep your foot firmly planted on the ground
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoarthritis
  • knee pain
  • balance problems
  • injury rehabilitation
  • ankle sprains
  • ACL tears

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    Frequently asked questions

     

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