Full double squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Full double squat )

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Name of exercise  AROM knee squat bil full
Other names of exercise Full double squat
Description of exercise The full double squat is a compound exercise that targets the lower body, specifically the quadriceps, glutes, and hamstrings. It involves standing with feet shoulder-width apart and holding a weight in each hand at shoulder level. The movement begins by bending at the knees and hips, lowering the body until the thighs are parallel to the ground. The weight should be kept close to the body throughout the movement. Then, pushing through the heels, the body is lifted back up to the starting position. This exercise helps improve lower body strength and power, as well as stability and balance. It can be modified for different fitness levels by adjusting the weight used.
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 shoulder distance apart.
  • Slowly bend knees to 90 degrees.
  • Hold for 5 seconds, and return to standing position.
  • Repeat.
  • Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Increased lower body strength
  • Improved balance and stability
  • Targets multiple muscle groups
  • Enhances athletic performance
  • Increases flexibility and range of motion
  • Builds core strength
  • Can be modified for different fitness levels
  • Helps prevent injuries
  • Boosts metabolism and burns calories
  • Can be done with or without equipment
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    When to avoid this exercise

  • The full double squat exercise should be avoided if you have any pre-existing knee or back injuries. This exercise puts a lot of pressure on these joints and can worsen any existing conditions. It is also not recommended for pregnant women, as it can put strain on the pelvic floor muscles and potentially harm the baby. If you are new to exercising or have poor form, it is best to avoid this exercise until you have built up enough strength and stability to perform it safely. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult a medical professional before continuing.
  • Precautions

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

  • Maintain proper low back posture.
  • Helpful in Diseases

  • Knee pain
  • Obesity
  • Diabetes
  • Osteoporosis
  • Arthritis
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    Frequently asked questions

     


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