Lunge squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Lunge squat )

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Name of exercise  AROM hip/knee flx (lunge squat)
Other names of exercise Lunge squat
Description of exercise The lunge squat is a compound exercise that combines elements of both lunges and squats to target multiple muscle groups in the lower body. To perform a lunge squat, start by standing with your feet shoulder-width apart and your hands on your hips. Step forward with one leg and lower your body until your front thigh is parallel to the ground, while keeping your back leg straight. Push through your front heel to return to the starting position and then repeat on the other side. This exercise helps to improve leg strength, balance, and stability, making it 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
  • Step forward and bend knees until in a lunge position.
  • Slowly bend both knees to lower trunk toward floor.
  • Slightly straighten knees to raise up.
  • Continue to lower and raise while in lunge position.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improves balance
  • Targets multiple muscle groups
  • Increases lower body strength
  • Enhances core stability
  • Improves hip flexibility
  • Can be modified for different fitness levels
  • Can be done with or without equipment
  • Improves coordination
  • Increases cardiovascular endurance
  • Can help prevent injuries

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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 Lunge squat exercise is a popular exercise that targets the legs and glutes. However, there are certain situations where it may be best to avoid this exercise:Knee or hip injuries: If you have a history of knee or hip injuries, it is best to avoid the Lunge squat as it puts a lot of stress on these joints.
  • Lower back pain: This exercise requires a stable core, so if you have lower back pain, it may be difficult to maintain proper form and could potentially worsen your condition.
  • Balance issues: The Lunge squat requires good balance and stability, so if you have balance issues, it may be best to avoid this exercise to prevent falls or injuries.
  • Recent surgery: If you have recently had surgery, it is important to consult with your doctor before attempting the Lunge squat as it may put too much strain on your body.
  • Pregnancy: Pregnant women should avoid this exercise as it can put too much pressure on the abdominal muscles and pelvic floor.It is always important to listen to your body and consult with a medical professional before starting any new exercise routine. If you experience any pain or discomfort while performing the Lunge squat, it is best to stop and seek guidance from a professional.

    • 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
  • Maintain proper form and technique throughout the exercise
  • Keep your back straight and core engaged
  • Do not let your front knee extend beyond your toes
  • Use a stable and non-slip surface to perform the exercise
  • Start with a comfortable range of motion and gradually increase it
  • Avoid locking your knees at the top of the movement
  • Do not rush through the exercise, focus on controlled movements
  • Keep your feet firmly planted on the ground
  • Use weights or resistance bands only if you are comfortable and have proper balance.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • diabetes
  • heart disease
  • obesity

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    Frequently asked questions

     

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