Single leg backward 45 knee reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg backward 45 knee reach )

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Name of exercise  Func uni stance – contra arm bkwd 45 reach knee lvl
Other names of exercise Single leg backward 45 knee reach
Description of exercise The single leg backward 45 knee reach exercise is a bodyweight exercise that targets the core, glutes, and hamstrings. To perform this exercise, stand on one leg with the other leg lifted slightly off the ground. Begin by reaching the lifted leg backward at a 45-degree angle while simultaneously reaching the opposite arm forward. As you reach, engage your core and keep your back straight. Hold for a few seconds before returning to the starting position. This exercise helps improve balance, stability, and strength in the lower body. It can also be modified by adding weights or increasing the reach distance for a more challenging workout.
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 with left arm backwards to right side at 45 degrees at knee level.
  • Return and repeat.

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    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 Horizontal Adduction
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Improved balance and stability
  • Strengthened core muscles
  • Increased flexibility in the hips and hamstrings
  • Improved coordination and body awareness
  • Enhanced athletic performance
  • Reduced risk of injury, particularly in the lower back and knees
  • Improved posture and alignment
  • Increased lower body strength and power
  • Improved functional movement patterns
  • Enhanced overall lower body strength and endurance

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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 backward 45 knee reach exercise should be avoided if you have any injuries or pain in your knees, hips, or lower back. It is also not recommended for individuals with balance issues or those who have recently undergone knee or hip surgery. Pregnant women should also avoid this exercise as it puts strain on the abdominal muscles. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a doctor or physical therapist. It is important to listen to your body and avoid any exercises that may aggravate existing injuries or conditions. Always consult 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 starting the exercise
  • Maintain proper form and alignment throughout the movement
  • Engage core muscles to stabilize the body
  • Start with a small range of motion and gradually increase as you feel comfortable
  • Keep your standing leg slightly bent to avoid locking the knee
  • Use a stable surface or support if needed for balance
  • Avoid arching your back or rounding your shoulders
  • Breathe evenly and do not hold your breath
  • Stop if you feel any pain or discomfort
  • Consult a fitness professional if you are new to this exercise or have any pre-existing injuries.

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Knee pain
  • Arthritis
  • Osteoporosis
  • Herniated disc
  • Spinal stenosis
  • Scoliosis
  • Fibromyalgia
  • Plantar fasciitis
  • Bursitis

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    Frequently asked questions

     

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