Mule kick exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Mule kick )

View Report

–

Name of exercise  AROM lumbar hip ext/flx quadruped
Other names of exercise Mule kick
Description of exercise The Mule Kick exercise is a full-body workout that targets the glutes, hamstrings, and core muscles. To perform this exercise, start on all fours with your hands directly under your shoulders and your knees under your hips. Engage your core and lift one leg up behind you, keeping it bent at a 90-degree angle. Kick your leg up and back, extending it fully and squeezing your glutes at the top of the movement. Slowly lower your leg back to the starting position and repeat on the other side. This exercise helps to improve balance, stability, and overall strength in the lower body.
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
  • Position on hands and knees.
  • Bring one knee to chest.
  • Extend same leg back as shown.
  • Return to 4 point kneel.
  • Repeat on other side.

    • –

    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased core strength
  • Improved balance and stability
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Builds strength in the legs and glutes
  • Enhances coordination and body awareness
  • Can be done with or without equipment
  • Helps with functional movements in daily life
  • Can be incorporated into a full-body workout
  • Can help prevent injuries in other exercises or activities

    •  

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

    When to avoid this exercise

  • The mule kick exercise is a popular plyometric exercise that involves kicking your legs back while in a plank position. While this exercise can be beneficial for building strength and power in the legs and core, there are certain situations where it should be avoided.Firstly, if you have any pre-existing injuries or conditions in your lower back, hips, or knees, it is best to avoid the mule kick exercise as it can put added stress on these areas.Additionally, pregnant women should avoid this exercise as it can be too strenuous and potentially harmful for both the mother and the baby.Lastly, if you are a beginner or have not properly warmed up, it is best to avoid this exercise as it requires a certain level of strength and coordination. It is important to listen to your body and avoid any exercises that may cause discomfort or injury.

    • 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
  • Maintain proper form and technique throughout
  • Start with a lighter weight and gradually increase as you become comfortable
  • Keep your knees slightly bent and feet shoulder-width apart
  • Engage your core muscles to support your back
  • Avoid arching your back or leaning too far forward
  • Do not lock your knees at any point during the exercise
  • Keep your arms relaxed and by your sides
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Back pain
  • Knee pain
  • Hip pain
  • Ankle pain
  • Plantar fasciitis
  • Ankle sprains
  • Achilles tendonitis
  • IT band syndrome

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleIsometric double thigh push exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articlePillow side stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR