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

( Elastic side step up )

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Name of exercise  Resist knee step up lateral w/elastic
Other names of exercise Elastic side step up
Description of exercise Elastic side step up is a lower body exercise that targets the glutes, quads, and hamstrings. It involves stepping up onto a raised platform or step, while using an elastic resistance band around the legs to add resistance. This exercise can be done with a variety of resistance levels, making it suitable for all fitness levels. It also helps improve balance and stability in the legs, as well as strengthening the core muscles. To perform this exercise, stand with one foot on the platform and the other on the ground, then step up with the grounded foot while keeping tension on the band. Repeat for several reps before switching sides. This exercise is great for building lower body strength 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
  • Attach elastic to secure object at waist level.
  • Loop elastic around waist.
  • Stand next to step as shown.
  • Step up with involved leg.
  • Step back down leading with uninvolved leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Outer Thigh, Inner Thigh, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Abduction, Adduction
    Type of Action Abduction, Elevation, Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened leg muscles
  • Increased hip mobility
  • Improved agility
  • Enhanced cardiovascular endurance
  • Improved sports performance
  • Engaged core muscles
  • Improved muscle endurance
  • Improved lower body stability
  • Low impact on joints

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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

  • The Elastic side step up exercise should be avoided in certain situations to prevent injury and ensure safety. It is not recommended for individuals with knee, hip, or ankle injuries as it puts pressure on these joints and can worsen the condition. Pregnant women should also avoid this exercise as it can strain the abdominal muscles and pelvic floor. People with balance issues or those who are new to exercise should also avoid this exercise as it requires coordination and stability. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult a healthcare professional before continuing. It is always important to listen to your body and avoid any exercises that may aggravate existing injuries or conditions.

    • Precautions

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

  • Do not push off when stepping up. Hold ball of foot off ground to help discourage pushing off.

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Ankle pain
  • Arthritis
  • Osteoarthritis
  • ACL injuries
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Plantar fasciitis
  • Shin splints

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    Frequently asked questions

     

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