Single leg full squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg full squat )

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Name of exercise  AROM knee squat uni full
Other names of exercise Single leg full squat
Description of exercise The single leg full squat exercise is a lower body strength exercise that targets the quadriceps, glutes, and hamstrings. It involves standing on one leg with the other leg extended in front of the body and slowly lowering down into a squat position. The back should remain straight and the core engaged throughout the movement. This exercise helps to improve balance, stability, and overall leg strength. It can be modified by holding onto a stable object for support or by adding weights for an extra challenge. The single leg full squat is a great exercise for athletes, as well as individuals looking to improve their lower body strength and stability.
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 on involved leg.
  • Use wall or secure object to maintain balance.
  • Bend knee to 60 to 90 degrees.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Plantarflexion, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Improved balance and stability
  • Increased lower body strength
  • Enhanced coordination and proprioception
  • Improved core strength and stability
  • Reduced risk of knee injuries
  • Increased glute activation
  • Improved functional movement patterns
  • Can be modified for different fitness levels
  • Can be done with or without equipment
  • Can improve sports performance and agility

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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 single leg full squat exercise should be avoided if you have any current injuries or pain in your knees, hips, ankles, or back. It is also not recommended for individuals with balance issues or weak core muscles. Pregnant women should also avoid this exercise as it puts added stress on the abdominal muscles. If you have recently had surgery or are recovering from an injury, it is best to consult with a medical professional before attempting this exercise. Additionally, if you experience any discomfort or pain during the exercise, it is important to stop and seek guidance from a fitness professional.

    • 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
  • Keep your back straight and core engaged
  • Maintain proper form throughout the exercise
  • Start with a light weight and gradually increase
  • Do not lock your knees at the top of the movement
  • Keep your knee in line with your toes
  • Avoid leaning too far forward or backward
  • Use a stable surface for support if needed
  • Breathe properly, exhale on the way up and inhale on the way down
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • knee pain
  • arthritis
  • osteoporosis
  • hip pain
  • back pain
  • ACL injury

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    Frequently asked questions

     

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