De-weighted step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( De-weighted step up )

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Name of exercise  AAROM knee step up w/deweighting
Other names of exercise De-weighted step up
Description of exercise De-weighted step up exercise is a lower body strengthening exercise that involves stepping up onto a platform or bench with one leg and then stepping down. This exercise can be made more challenging by using weights, but the de-weighted version involves performing the movement without any added weight. It is a great way to improve balance, stability, and strength in the legs, particularly the quadriceps, hamstrings, and glutes. By removing the added weight, this exercise allows for a greater focus on proper form and control, reducing the risk of injury. It can also be modified for different fitness levels by adjusting the height of the platform or using a lower step.
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
  • Position body in de-weighting device as shown.
  • Step up leading with involved leg onto step.
  • Bring other leg up onto step.
  • Step back down leading with involved leg followed by other leg.
  • Repeat.

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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 AAROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Elevation, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased leg strength
  • Enhanced coordination
  • Better cardiovascular health
  • Greater core stability
  • Improved hip mobility
  • Enhanced muscle endurance
  • Increased bone density
  • Improved functional fitness
  • Reduced risk of injury

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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

  • De-weighted step up exercises should be avoided by individuals who have any existing knee or ankle injuries or pain. This exercise puts a lot of strain on these joints and can worsen any existing conditions. It should also be avoided by those who have difficulty balancing or have poor coordination, as it requires stability and control to perform correctly. Individuals with high blood pressure or heart problems should also avoid this exercise, as it can increase heart rate and blood pressure. Pregnant women and older adults may also want to avoid this exercise due to the potential risk of falls and injury. It is always important to consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Use proper form and technique
  • Start with a lower weight to avoid injury
  • Keep your core engaged
  • Use a stable and sturdy step or platform
  • Keep your knee in line with your toes
  • Avoid locking your knee at the top of the movement
  • Use a slow and controlled movement
  • Keep your weight evenly distributed on both feet
  • Do not lean too far forward or backward
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Obesity
  • Diabetes
  • Osteoporosis
  • Chronic pain
  • Fibromyalgia
  • Muscular dystrophy
  • Parkinson’s disease
  • Multiple sclerosis
  • Chronic fatigue syndrome

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    Frequently asked questions

     

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