Elastic hip kick down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic hip kick down )

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Name of exercise  Resist hip ext stand (bent knee) w/elastic
Other names of exercise Elastic hip kick down
Description of exercise The elastic hip kick down exercise is a dynamic movement that targets the muscles in the lower body, specifically the hips and glutes. It involves using an elastic resistance band around the ankles and performing a kicking motion while maintaining a stable core and hips. This exercise helps to improve hip mobility, strengthen the glutes and thighs, and enhance overall lower body stability. It can be modified for different fitness levels by adjusting the resistance of the band. The elastic hip kick down exercise is a great addition to any workout routine, especially for athletes or individuals looking to improve their lower body strength and range of motion.
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 foot of involved leg.
  • Stand as shown, knee bent, facing the elastic.
  • Push leg downward and backward as the knee straightens.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved hip mobility
  • Stronger glute muscles
  • Better balance and stability
  • Enhanced core strength
  • Increased flexibility
  • Reduced risk of injury
  • Improved posture
  • Better coordination
  • Increased power and explosiveness
  • Improved athletic performance

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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 hip kick down exercise should be avoided if you have any existing hip injuries or pain. It is a high-impact exercise that puts a lot of strain on the hip joint, which can worsen any pre-existing conditions. Additionally, if you have any lower back issues, this exercise may also aggravate them as it requires a lot of core stability and strength. It is important to listen to your body and avoid this exercise if you feel any discomfort or pain in your hips or lower back. It is always recommended to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.

    • 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
  • Use a mat or soft surface to avoid injury
  • Keep your core engaged throughout the exercise
  • Avoid overextending your leg
  • Start with small kicks and gradually increase intensity
  • Keep your hips stable and avoid twisting or rotating
  • Breathe continuously and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Do not arch your back
  • Keep your arms relaxed and by your sides

    • Helpful in Diseases

  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Hip bursitis
  • Hip flexor strain
  • Hip impingement
  • Hip labral tear
  • Hip osteonecrosis
  • Hip tendinitis
  • Iliotibial band syndrome
  • Piriformis syndrome
  • Sciatica

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    Frequently asked questions

     

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