Weighted side leg raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted side leg raise )

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Name of exercise  Resist hip abd sidelying w/wt
Other names of exercise Weighted side leg raise
Description of exercise Weighted side leg raise is a strength training exercise that targets the hip abductor muscles, specifically the gluteus medius and minimus. It involves lying on one side with the bottom leg bent and the top leg straight. A weight, such as a dumbbell or resistance band, is placed on the top leg and then lifted towards the ceiling, engaging the outer thigh muscles. This exercise helps to improve hip stability, balance, and overall lower body strength. It can also be modified by using a heavier weight or adding repetitions to increase the challenge. Weighted side leg raise is a great addition to any lower body workout routine.
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
  • Lie on uninvolved side, knee bent.
  • Keep involved leg straight, weight on ankle.
  • Lift leg upward.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Outer Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Elevation, Extension

    Benefits of exercise

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

  • Increases core strength
  • Targets oblique muscles
  • Improves balance and stability
  • Enhances hip mobility
  • Tones and strengthens leg muscles
  • Helps with weight loss and body composition
  • Can be modified for different fitness levels
  • Can be done without equipment
  • Improves posture
  • Can be part of a full body workout routine

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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

  • Weighted side leg raises can be a beneficial exercise for strengthening the muscles in your hips and thighs. However, there are certain situations where it may be best to avoid this exercise:If you have a current or previous injury to your hips, thighs, or lower back, it is important to consult with a healthcare professional before attempting weighted side leg raises. They may recommend modifications or alternative exercises to prevent further injury.
  • Pregnant women should avoid this exercise, especially during the second and third trimesters, as it can put strain on the abdominal muscles and pelvic floor.
  • If you experience pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.
  • Individuals with balance issues or instability should avoid this exercise, as it requires a certain level of balance and coordination.
  • It is important to use proper form and technique when performing weighted side leg raises. If you are unsure of how to do this exercise correctly, seek guidance from a certified fitness professional.Overall, it is important to listen to your body and avoid any exercise that causes pain or discomfort. Always consult with a healthcare professional before starting a new exercise routine, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Use proper form and technique
  • Start with a lighter weight and gradually increase as you get stronger
  • Keep your core engaged throughout the exercise
  • Do not swing your leg or use momentum to lift the weight
  • Keep your body stable and avoid leaning or tilting to one side
  • Do not hold your breath, remember to breathe evenly
  • Listen to your body and stop if you feel any pain or discomfort
  • Use a comfortable weight that allows you to complete the desired number of reps
  • Keep your leg straight and avoid bending at the knee
  • Keep your foot flexed and avoid pointing or flexing your toes.

    • Helpful in Diseases

  • Osteoporosis
  • Hip dysplasia
  • Knee pain
  • Sciatica
  • Ankle instability
  • Lower back pain
  • Herniated disc
  • Scoliosis
  • Hip bursitis
  • Arthritis

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    Frequently asked questions

     

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