Single leg hop/turn to same side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hop/turn to same side )

View Report

–

Name of exercise  Func uni hop/turn – sideways same side
Other names of exercise Single leg hop/turn to same side
Description of exercise The single leg hop/turn to same side 180 exercise is a plyometric movement that focuses on improving balance, coordination, and lower body strength. It involves hopping on one leg while simultaneously rotating the body 180 degrees to the same side. This exercise requires a stable core and strong leg muscles to execute the movement with control and precision. It can help athletes in sports such as basketball, soccer, and tennis, where quick changes in direction and balance are necessary. It also helps in developing explosive power and agility. This exercise can be modified by increasing the height of the hop or adding resistance with a resistance band or weight.
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.
  • Hop sideways to right while turning body in that direction and landing on right foot as shown.
  • Continue hopping.

    • –

    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 __
    Type of Action Rotation, Flexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased coordination
  • Strengthened leg muscles
  • Enhanced agility
  • Improved proprioception
  • Increased core stability
  • Improved cardiovascular endurance
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved overall lower body strength

    •  

    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 hop/turn to same side 180 exercise should be avoided if there is any pain or discomfort in the knee, ankle, or hip joints. This exercise puts a lot of stress on these joints and can aggravate any existing injuries or conditions. It is also not recommended for individuals with balance issues or weakness in their lower extremities as it requires stability and control. Pregnant women or individuals with high blood pressure should also avoid this exercise as it can cause a spike in blood pressure. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Start with a low intensity and gradually increase as you become more comfortable
  • Keep your core engaged throughout the exercise
  • Avoid overextending your knee or ankle
  • Do not rush through the movement
  • Use a stable surface or mat to perform the exercise
  • Listen to your body and stop if you experience any pain
  • Keep your arms in a neutral position to maintain balance
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • ACL injury
  • Meniscus injury
  • Patellofemoral pain syndrome
  • Patellar tendinitis
  • IT band syndrome
  • Ankle sprain
  • Hip impingement
  • Hip labral tear
  • Groin strain
  • Hamstring strain

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleSingle leg hop/turn foward same side 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleSingle leg hop/turn opposite side exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR