Single leg knee reach over exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg knee reach over )

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Name of exercise  Func uni stance – contra arm same side reach knee lvl
Other names of exercise Single leg knee reach over
Description of exercise Single leg knee reach over exercise is a core strengthening exercise that targets the abdominal muscles and improves balance and stability. To perform this exercise, start by standing on one leg with the other leg slightly bent and lifted off the ground. Slowly reach down towards the opposite foot with your arm, keeping your back straight and abs engaged. Return to the starting position and repeat on the other side. This exercise not only works the core muscles but also helps to improve flexibility and coordination. It is a great addition to any workout routine and can be modified for different fitness levels.
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
  • Stand on right leg with knee slightly bent with arms at sides.
  • Reach left arm across to right side at knee level.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

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

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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 knee reach over exercise should be avoided if you have any knee or lower back injuries or pain. This exercise puts a lot of strain on the knee joint and can exacerbate any existing injuries or conditions. It also requires a good amount of balance and stability, so if you have any issues with balance or coordination, it may not be a suitable exercise for you. Additionally, if you have any recent surgeries or are pregnant, it is best to avoid this exercise until you have fully recovered. It is always important to listen to your body and 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)

  • Warm up properly before beginning the exercise
  • Use a stable surface or support to maintain balance
  • Keep the core engaged throughout the exercise
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Avoid locking the standing knee
  • Keep the working leg straight and in line with the hip
  • Do not let the back arch or round during the movement
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or medical professional if you have any pre-existing knee or balance issues.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Sciatica

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    Frequently asked questions

     

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