Single leg raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg raise )

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Name of exercise  Single Leg Raise
Other names of exercise Single leg raise
Description of exercise Single leg raise exercise is a simple yet effective exercise that targets the core and leg muscles. To perform this exercise, lie on your back with your arms by your sides and legs extended. Slowly lift one leg off the ground, keeping it straight and in line with your body. Hold for a few seconds, then lower it back down. Repeat on the other leg. This exercise helps improve balance, stability, and strength in the core, glutes, and leg muscles. It can also help alleviate lower back pain and improve overall posture. It can be modified by using a resistance band or adding ankle weights for an extra challenge.
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
  • Lie on back with left leg bent.
  • Tighten abdominal muscles, keep foot and toes toward shin.
  • Inhale and lift right leg to 90 degrees.
  • Exhale and lower leg.
  • Repeat.
  • Repeat series with left leg.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Quadriceps
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Abduction, Flexion, Extension, Elevation

    Benefits of exercise

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

  • Improved balance
  • Strengthened core
  • Increased flexibility
  • Toned leg muscles
  • Improved coordination
  • Improved posture
  • Reduced risk of injury
  • Improved stability
  • Strengthened hip muscles
  • Improved overall lower body strength

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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 raise exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or legs. It is also not recommended for individuals with balance issues or those who are pregnant. If you experience any discomfort or pain while performing the exercise, you should stop immediately and consult with a doctor or physical therapist. Additionally, if you have recently had surgery or are recovering from an injury, it is best to avoid this exercise until you have fully healed and have been cleared by a medical professional. It is important to listen to your body and only perform exercises that are safe and appropriate for your individual fitness level and health condition.

    • Precautions

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

  • Keep hips motionless and flat on floor

    • Helpful in Diseases

  • Sciatica
  • Herniated disc
  • Lower back pain
  • Hip pain
  • Knee pain
  • Ankle pain
  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • IT band syndrome
  • Hamstring strains
  • Calf strains
  • Ankle sprains
  • ACL injuries
  • Patellofemoral pain syndrome
  • Osteoarthritis
  • Rheumatoid arthritis
  • Osteoporosis
  • Diabetes
  • Obesity
  • Cardiovascular disease

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    Frequently asked questions

     

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