Forward bend leg kickback exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward bend leg kickback )

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Name of exercise  AROM hip ext stand knee bent
Other names of exercise Forward bend leg kickback
Description of exercise Forward bend leg kickback is a strengthening exercise that targets the glutes, hamstrings, and lower back muscles. To perform this exercise, start by standing with your feet hip-width apart and knees slightly bent. Hinge forward at the hips, keeping your back straight, until your torso is parallel to the ground. Engage your core and lift one leg straight back behind you, squeezing your glutes. Hold for a few seconds before lowering your leg back down. Repeat on the other side. This exercise helps improve balance, posture, and overall lower body strength. It can also be modified by adding ankle weights or resistance bands for an extra challenge.
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
  • Lean over table, bending at hips, stand on uninvolved leg.
  • Bend knee slightly on involved leg.
  • Lift involved leg up and backward as shown.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Plantarflexion

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened hamstrings
  • Increased range of motion
  • Improved balance
  • Toned glutes
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved coordination
  • Increased blood flow to lower body

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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

  • Forward bend leg kickback exercise should be avoided if you have any injuries or pain in your lower back, hips, or hamstrings. It also may not be suitable for individuals with balance or coordination issues. If you have any pre-existing conditions such as osteoporosis, herniated discs, or sciatica, it is important to consult with a doctor or physical therapist before attempting this exercise. Pregnant women should also avoid this exercise as it puts pressure on the abdomen and could cause discomfort. If you experience any discomfort or pain during the exercise, stop immediately and seek medical advice. It is always important to listen to your body and avoid any exercises that may cause harm.

    • 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
  • Use a mat or soft surface to avoid injury
  • Engage your core muscles throughout the exercise
  • Keep your back straight and avoid rounding your spine
  • Start with a small range of motion and gradually increase it
  • Do not force your leg to go higher than your flexibility allows
  • Keep your standing leg slightly bent for stability
  • Avoid locking your knee while extending your leg
  • Breathe deeply and maintain a steady pace
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • cerebral palsy
  • fibromyalgia
  • multiple sclerosis
  • osteoporosis
  • Parkinson’s disease
  • sciatica
  • spinal stenosis
  • spondylolisthesis
  • stroke

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    Frequently asked questions

     

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