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

( Elastic double leg squat )

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Name of exercise  Resist knee squat bil full w/elastic
Other names of exercise Elastic double leg squat
Description of exercise Elastic double leg squat is a lower body exercise that targets the quadriceps, glutes, and hamstrings. It involves performing a squat while holding an elastic band around both legs, just above the knees. The band adds resistance and challenges the muscles to work harder. To perform the exercise, stand with feet shoulder-width apart and the band in place. Keep your chest up and core engaged as you lower into a squat, pushing your hips back and keeping your knees in line with your toes. As you stand back up, focus on squeezing your glutes and pushing your knees out against the resistance of the band. This exercise helps to improve lower body strength, stability, and balance.
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 elastic under feet.
  • Hold elastic in both hands, elbow straight.
  • Bend knees to 90 degrees.
  • Straighten knees.
  • Slowly repeat.

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    Video Tutorial

     

    Body Part Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Dorsiflexion, Plantarflexion, Extension, Flexion, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Strengthen leg muscles
  • Improve balance and coordination
  • Increase lower body flexibility
  • Enhance athletic performance
  • Engage core muscles
  • Burn calories and promote weight loss
  • Protect against knee injuries
  • Improve posture
  • Increase bone density
  • Can be modified for all fitness levels

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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 double leg squat exercise should be avoided if you have any pre-existing knee, hip, or ankle injuries. This exercise puts a lot of stress on these joints and can worsen any existing conditions. It is also not recommended for individuals with balance issues or those who are pregnant. If you experience any pain or discomfort while performing this exercise, it should be stopped immediately. Additionally, if you have recently undergone surgery or have a history of lower back problems, it is best to avoid this exercise until cleared by a medical professional. It is important to listen to your body and consult with a trainer or doctor before attempting any new exercises.

    • Precautions

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

  • Keep back straight. Pull to add tension to elastic.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoporosis
  • Hip pain
  • Ankle pain
  • Lower back pain
  • Muscle weakness

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    Frequently asked questions

     

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