Elastic side lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic side lunge )

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Name of exercise  Resist hip abd/knee flx w/elastic (side lunges)
Other names of exercise Elastic side lunge
Description of exercise The Elastic side lunge exercise is a popular lower body exercise that targets the glutes, quads, and inner thighs. It involves standing with one foot on an elastic band and the other foot placed slightly wider than shoulder-width apart. The band is then stretched across the body as the person lunges to the side with the foot on the band, while keeping the other leg straight. This exercise helps to improve balance, stability, and flexibility in the lower body while also strengthening the muscles. It can be modified by changing the resistance of the band or adding weights for a more challenging workout.
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
  • Attach elastic to secure object at waist level.
  • Loop elastic around waist.
  • Step sideways as shown, keeping trunk vertical.
  • Push back up to starting position.
  • Repeat sets to other side.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Abduction, Adduction, Flexion, Extension

    Benefits of exercise

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

  • Improved hip mobility
  • Increased leg strength
  • Enhanced balance and stability
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Can be done with or without equipment
  • Helps prevent injury
  • Improves overall flexibility
  • Can be incorporated into a full body workout
  • Can be done anywhere with enough space

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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

  • Elastic side lunge exercises should be avoided if you have any pre-existing injuries or pain in your knees, hips, or ankles. These exercises put a lot of stress on these areas and can worsen any existing conditions. It is also not recommended for pregnant women or individuals with balance issues or vertigo. If you are recovering from a recent surgery or have a chronic illness, it is best to consult with your doctor before attempting this exercise. Additionally, if you experience any discomfort or pain during the exercise, it is important to stop and seek medical advice. It is always better to err on the side of caution and avoid this exercise if you are unsure about your physical capabilities.

    • 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
  • Use a mat or cushion to protect your knees
  • Start with a light weight and gradually increase as you become comfortable
  • Keep your core engaged to support your spine
  • Avoid locking your knees or overextending your legs
  • Do not push yourself beyond your limits
  • Listen to your body and stop if you feel any pain or discomfort
  • Keep your feet parallel and avoid twisting your knees
  • Breathe continuously and evenly throughout the exercise

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Hip pain
  • Lower back pain
  • Sciatica

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    Frequently asked questions

     

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