Side leg raise eccentrics w/wt. exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side leg raise eccentrics w/wt. )

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Name of exercise  Resist hip abd uni sidelying w/wt. (eccentrics)
Other names of exercise Side leg raise eccentrics w/wt.
Description of exercise Side leg raise is a simple yet effective exercise that targets the muscles in the outer thighs, hips, and glutes. To perform this exercise, lie on your side with your legs stacked on top of each other. Keep your bottom arm extended for support and place your top hand on your hip. Engage your core and lift your top leg up towards the ceiling, keeping it straight. Slowly lower it back down to the starting position. Repeat for the desired number of repetitions and then switch to the other side. This exercise helps to strengthen and tone the muscles in the lower body, improving overall balance and stability.
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
  • Subject lies on side with involved leg upward.
  • Place cuff weight on ankle.
  • Helper places hands under knee and ankle and helps lift leg upward as shown.
  • Helper releases leg and subject lowers leg slowly.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Elevation, Flexion

    Benefits of exercise

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

  • Stronger hip abductor muscles
  • Improved balance
  • Increased hip mobility
  • Toned outer thighs
  • Better posture
  • Reduced risk of hip and knee injuries
  • Improved athletic performance
  • Increased core stability
  • Can be done without equipment
  • Can be modified for different 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

  • Side leg raises are a popular exercise that targets the muscles in the outer thighs and hips. While this exercise can be beneficial for strengthening and toning these muscle groups, there are certain situations where it should be avoided.Firstly, if you have any pre-existing injuries or conditions in your lower back, hips, or knees, it’s best to avoid this exercise as it can put strain on these areas.Additionally, pregnant women should avoid side leg raises as it can be uncomfortable and potentially harmful for the baby.If you experience any pain or discomfort during the exercise, it’s important to stop immediately and consult with a doctor or physical therapist before attempting it again.Overall, it’s important to listen to your body and avoid side leg raises if you have any concerns or limitations that may make it unsafe for you.

    • 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
  • Keep your core engaged throughout the exercise
  • Maintain proper form and alignment
  • Do not arch your back
  • Avoid jerky movements
  • Breathe evenly and do not hold your breath
  • Start with small movements and gradually increase range of motion
  • Do not swing your leg or use momentum
  • Stop if you feel any pain or discomfort
  • Consult a fitness professional if you have any injuries or medical conditions

    • Helpful in Diseases

  • Sciatica
  • Osteoporosis
  • Back pain
  • Hip pain
  • Knee pain
  • Arthritis

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    Frequently asked questions

     

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