Single squat sidelying incline slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single squat sidelying incline slide )

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Name of exercise  AROM knee squat uni sidelying w/TG
Other names of exercise Single squat sidelying incline slide
Description of exercise Single squat sidelying incline slide exercise is a variation of the traditional squat exercise that targets the glutes, thighs, and core muscles. It involves lying on one side on an incline slide board with the lower leg extended and the upper leg bent at the knee. The exerciser then performs a single leg squat by pushing the hips back and lowering the body towards the ground, while keeping the upper leg on the slide board. This exercise helps to improve balance, stability, and lower body strength. It can also be modified to target different muscle groups by changing the angle of the incline board.
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
  • Lay on side with upward leg on foot pad and downward knee bent.
  • Begin bending and straightening knee to perform one leg squats.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Extension, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Targets glute muscles
  • Improves hip mobility
  • Enhances overall lower body strength
  • Can be modified for different fitness levels
  • Engages stabilizing muscles
  • Increases flexibility
  • Can help prevent injuries
  • Can be done anywhere with minimal equipment

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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 squat sidelying incline slide exercise should be avoided if you have any injuries or pain in your hips, knees, or ankles. It is also not recommended for pregnant women or those who have recently given birth. If you have any balance issues or difficulty getting up from a lying position, this exercise may not be suitable for you. Additionally, if you have a history of lower back pain or spinal injuries, it is important to consult with a healthcare professional before attempting this exercise. It is always best to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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 stable and secure incline slide
  • Start with a low incline angle and gradually increase as you become more comfortable
  • Keep your feet firmly planted on the slide
  • Engage your core muscles throughout the exercise
  • Keep your back straight and avoid arching it
  • Use slow and controlled movements
  • Do not push your body beyond its limits
  • Listen to your body and stop if you experience any pain or discomfort
  • Consult a trainer or healthcare professional before attempting the exercise.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • hip pain
  • knee pain
  • sciatica
  • muscle strains
  • ligament sprains
  • plantar fasciitis
  • tendinitis
  • bursitis
  • patellofemoral pain syndrome
  • IT band syndrome
  • ankle instability
  • shoulder pain
  • rotator cuff injuries
  • frozen shoulder
  • tennis elbow
  • golfer’s elbow
  • carpal tunnel syndrome
  • fibromyalgia
  • chronic fatigue syndrome
  • multiple sclerosis
  • Parkinson’s disease
  • stroke
  • spinal cord injuries

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    Frequently asked questions

     

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