Standing high step exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing high step )

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Name of exercise  AROM knee marching
Other names of exercise Standing high step
Description of exercise Standing high step exercise is a simple yet effective lower body workout that targets the glutes, quadriceps, and hamstrings. To perform this exercise, stand with your feet shoulder-width apart and lift one knee as high as you can, bringing it towards your chest. Hold this position for a few seconds before lowering your foot back to the ground. Repeat with the other leg. This exercise can be made more challenging by adding weights or performing it on a raised platform. It helps to improve balance, stability, and strength in the lower body. It is also a great cardio exercise and can be incorporated into a full-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
  • Stand with feet at shoulder distance apart.
  • Raise one knee up as high as possible and lower.
  • Raise other knee and lower.
  • Continue in a marching fashion, staying in place.

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    Video Tutorial

    https://www.youtube.com/watch?v=chw2oMUrh4U%26pp=ygUMI3NpZG9hYnN0YW5k

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps , Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Elevation, Plantarflexion, Abduction, Extension

    Benefits of exercise

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

  • Improved balance
  • Strengthened leg muscles
  • Increased cardiovascular endurance
  • Improved coordination
  • Enhanced core stability
  • Increased calorie burn
  • Improved posture
  • Boosted metabolism
  • Reduced risk of injury
  • Improved overall fitness level

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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

  • Standing high step exercises should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement. This includes knee, hip, or ankle injuries, as well as any back or joint pain. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it may put too much strain on your abdominal muscles. Additionally, if you are new to exercise or have poor balance, it is best to avoid this exercise until you have built up strength and stability. Always consult with a healthcare professional before starting any new exercise routine to ensure it is safe for your individual needs.

    • Precautions

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

  • Wear proper footwear
  • Warm up before starting
  • Maintain good posture
  • Use a stable surface
  • Keep knees and feet aligned
  • Engage core muscles
  • Avoid locking knees
  • Start with a low step height
  • Increase step height gradually
  • Stop immediately if feeling pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • diabetes
  • heart disease
  • obesity
  • high blood pressure
  • chronic obstructive pulmonary disease (COPD)
  • asthma
  • fibromyalgia
  • depression

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    Frequently asked questions

     

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