One leg forward hop exercise : How to do, Benefits, Side Effects, Uses, Precautions

( One leg forward hop )

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Name of exercise  Func uni hop – fwd
Other names of exercise One leg forward hop
Description of exercise The one leg forward hop exercise is a plyometric exercise that involves hopping forward on one leg while maintaining balance and stability. To perform this exercise, stand on one leg with the knee slightly bent and the other leg lifted off the ground. Push off with the standing leg and hop forward, landing softly on the same leg. Repeat for the desired number of reps and then switch legs. This exercise helps to improve lower body strength, balance, and coordination. It also activates the muscles in the legs, including the quadriceps, hamstrings, and calves. One leg forward hop is a challenging exercise that can be modified to suit 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 one leg.
  • Hop forward, landing on same foot.
  • Continue hopping forward.

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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 Medium
    Direction of Exercise __
    Type of Action Abduction, Flexion

    Benefits of exercise

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

  • Improved balance
  • Increased leg strength
  • Enhanced coordination
  • Improved agility
  • Increased ankle stability
  • Improved cardiovascular endurance
  • Increased power
  • Improved proprioception
  • Improved neuromuscular control
  • Low impact on joints

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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 one leg forward hop exercise should be avoided if you have any existing injuries or pain in your legs, ankles, or feet. It should also be avoided if you have any balance or coordination issues, as it requires a high level of stability and control. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put strain on the pelvic floor muscles. If you have any concerns or doubts about your ability to safely perform this exercise, it is recommended to consult with a medical professional before attempting it. It is important to always listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

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

  • Wear proper athletic shoes
  • Warm up properly before starting
  • Keep your core engaged
  • Maintain good balance
  • Avoid locking your knee
  • Start with small hops and gradually increase intensity
  • Keep your back straight
  • Do not push yourself too hard
  • Take breaks if needed
  • Consult a doctor if you have any knee or ankle injuries

    • Helpful in Diseases

  • ACL injury
  • Knee pain
  • Ankle sprain
  • Plantar fasciitis
  • Patellofemoral pain syndrome
  • Shin splints
  • Achilles tendinitis
  • IT band syndrome
  • Hip bursitis

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    Frequently asked questions

     

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