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

( Elastic side step )

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Name of exercise  Resist knee side to side step w/elastic
Other names of exercise Elastic side step
Description of exercise The elastic side step exercise is a simple and effective workout that targets the muscles in the legs, hips, and glutes. It involves using an elastic resistance band to perform lateral movements, which helps to improve balance, stability, and overall lower body strength. To perform this exercise, place the resistance band around your ankles and stand with your feet shoulder-width apart. Keeping your knees slightly bent, take a step to the side with one foot, stretching the band. Then, bring the other foot to meet the first one, maintaining tension in the band. Repeat this movement for a set number of repetitions on each side. This exercise can be modified by changing the resistance band or adding more steps to increase the intensity. It is a great addition to any workout routine for building lower body strength and improving overall fitness.
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.
  • Slightly bend knees, feet together.
  • Step sideways 2-3 steps, pulling against elastic.
  • Step back with 2-3 steps to starting position.
  • Repeat sets to other direction.

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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 Abduction, Adduction
    Type of Action Abduction, Adduction, Circumduction, Flexion, Extension, Plantarflexion, Dorsiflexion, Eversion, Inversion, Supination, Pronation

    Benefits of exercise

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

  • Improved balance
  • Increased lower body strength
  • Improved coordination
  • Increased agility
  • Better cardiovascular health
  • Toned leg muscles
  • Improved flexibility
  • Enhanced athletic performance
  • Improved posture
  • Reduced risk of injury

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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 exercise should be avoided in certain situations to prevent injury and ensure safe and effective workout. It is important to avoid this exercise if you have any existing knee, hip, or ankle injuries as it puts pressure on these joints and can aggravate the injury. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles. People with balance issues or those who are prone to falls should also avoid this exercise as it involves lateral movements which can increase the risk of falls. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with 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)

  • Keep knees slightly bent during entire exercise.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Hip pain
  • Back pain

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    Frequently asked questions

     

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