Incline slide double side squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Incline slide double side squat )

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Name of exercise  AROM knee squat bil sidelying w/TG
Other names of exercise Incline slide double side squat
Description of exercise The incline slide double side squat is a lower body exercise that targets the glutes, quads, and hamstrings. It involves using a slide board or a towel placed on a smooth surface to add resistance and challenge to the movement. To perform this exercise, stand with one foot on the slide board and the other foot on the ground, then lower down into a squat position while sliding the foot on the board out to the side. This exercise not only strengthens the legs, but also improves balance and stability. It can be modified by adjusting the incline of the board or adding 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
  • Lay on side with both feet on foot pad.
  • Begin bending and straightening knees to perform squats.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Targets multiple muscle groups
  • Increases lower body strength
  • Improves balance and stability
  • Enhances core strength
  • Promotes proper squat form
  • Can be modified for different fitness levels
  • Increases cardiovascular endurance
  • Helps with functional movements
  • Can be done with or without equipment
  • Adds variety to workout routine

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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 Incline slide double side squat exercise should be avoided if you have any injuries or conditions that affect your hips, knees, or ankles. This exercise puts a lot of strain on these joints and can worsen any existing issues. It should also be avoided if you are pregnant or have recently given birth, as it can put too much pressure on the pelvic floor muscles. If you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability. Additionally, if you are new to exercising or have not properly warmed up, it is best to avoid this exercise to prevent injury. Always consult with a doctor or certified trainer before attempting any new exercises.

    • 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
  • Keep your feet shoulder-width apart
  • Engage your core muscles throughout the exercise
  • Keep your back straight and avoid rounding your shoulders
  • Use slow and controlled movements
  • Do not lock your knees at the top of the movement
  • Keep your weight evenly distributed on both feet
  • Avoid leaning too far forward or backward
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • ACL injuries
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Hip pain
  • Lower back pain
  • Sciatica
  • Piriformis syndrome
  • Plantar fasciitis

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    Frequently asked questions

     

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