Single leg standing Glut set exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg standing Glut set )

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Name of exercise  AROM hip unilat stance
Other names of exercise Single leg standing Glut set
Description of exercise The single leg standing glut set exercise is a simple but effective way to strengthen and tone your glute muscles. To perform this exercise, stand on one leg with your knee slightly bent and your foot firmly planted on the ground. Slowly lift your other leg behind you, keeping it straight and in line with your body. As you lift your leg, squeeze your glute muscles and hold for a few seconds before slowly lowering it back down. This exercise can be done with or without weights and can help improve balance, stability, and overall glute strength. It is a great addition to any lower 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
  • Stand with feet shoulder distance apart.
  • Lift leg up keeping pelvis level.
  • Tighten buttocks muscles.
  • Lower leg and repeat on opposite side.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Adduction
    Type of Action Abduction, Elevation, Depression

    Benefits of exercise

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

  • Improved balance
  • Increased glute strength
  • Reduced risk of injury
  • Improved posture
  • Enhanced stability
  • Improved athletic performance
  • Better muscle activation
  • Improved core strength
  • Increased hip mobility
  • Improved coordination

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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 single leg standing glut set exercise should be avoided in certain situations to prevent injury or discomfort. Some reasons to avoid this exercise include:Recent injury: If you have recently injured your knee, ankle, or hip, it is best to avoid this exercise until the injury has fully healed. Putting weight on the injured leg could aggravate the injury and slow down the healing process.
  • Lack of balance: This exercise requires good balance and stability. If you struggle with balance, it is best to avoid this exercise as it could lead to falls or other injuries.
  • Pre-existing conditions: If you have any pre-existing conditions such as arthritis, osteoporosis, or joint pain, it is best to consult with a doctor or physical therapist before attempting this exercise. They can provide modifications or alternative exercises that will be safer for your condition.
  • Muscle imbalances: If you have significant muscle imbalances in your legs, it is best to work on correcting these imbalances before attempting this exercise. Otherwise, it could put too much strain on one leg and lead to further imbalances or injuries.
  • Pain or discomfort: If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a professional. Pain is your body’s way of telling you that something is wrong, and it is important to listen to it and avoid further injury.In summary, the single leg standing glut set exercise should be avoided if you have a recent injury, lack of balance, pre-existing conditions, muscle imbalances, or experience pain or discomfort. It is always important to listen to your body and consult with a professional if you have any concerns.

    • Precautions

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

  • Do not lean to side or let pelvis lower to one side. Keep knees facing forward.

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Ankle pain
  • Plantar fasciitis
  • Achilles tendonitis
  • Sciatica
  • Scoliosis
  • Osteoarthritis
  • Patellofemoral pain syndrome
  • IT band syndrome

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    Frequently asked questions

     

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