Fin bent knee kick back exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Fin bent knee kick back )

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Name of exercise  Resist hip ext bent knee in Pool w/fins
Other names of exercise Fin bent knee kick back
Description of exercise The Fin bent knee kick back exercise is a strength training exercise that primarily targets the glutes and hamstrings. It involves starting in a tabletop position with your hands and knees on the ground, and then lifting one leg up with a flexed foot, pushing the heel towards the ceiling. The movement should be controlled and the leg should be lifted until the thigh is parallel to the ground. This exercise helps to improve balance, stability, and overall lower body strength. It can also be modified by adding resistance bands or ankle weights for an extra challenge. Regularly incorporating the Fin bent knee kick back into your workout routine can lead to stronger and more toned glutes and hamstrings.
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
  • Place fins on feet.
  • Prop on elbows on edge of pool, stomach down.
  • Begin with legs on bottom of pool.
  • Keep knees bent, and slowly raise left leg upward.
  • Lower and repeat with right leg.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position __
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Elevation, Reposition

    Benefits of exercise

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

  • Increased glute muscle activation
  • Improved balance and stability
  • Strengthened hamstrings
  • Toned and sculpted thighs
  • Improved athletic performance
  • Reduced risk of knee injuries
  • Enhanced lower body flexibility
  • Improved posture
  • Increased core strength
  • Can be done with minimal equipment.

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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

  • Fin bent knee kick back exercise is generally a safe and effective exercise for strengthening the glutes and hamstrings. However, there are certain situations where it should be avoided to prevent injury or discomfort.Firstly, if you have any pre-existing knee or hip injuries, it is important to consult with a healthcare professional before attempting this exercise. The repetitive motion of bending and extending the knee could aggravate these injuries.Additionally, if you experience any pain or discomfort during the exercise, it is best to stop and consult with a professional. This could be a sign of improper form or an underlying issue.Lastly, pregnant women or individuals with high blood pressure should avoid this exercise as it can put unnecessary strain on the body. It is always important to listen to your body and make modifications as needed to ensure a safe and effective workout.

    • Precautions

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

  • Always swim with a partner for safety.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoarthritis
  • ACL injuries
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Hamstring injuries
  • Quadricep strains
  • Meniscus tears
  • Bursitis
  • Tendinitis
  • Runner’s knee
  • Chondromalacia patella

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    Frequently asked questions

     

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