Single leg hop – diagonal forward backward 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hop – diagonal forward backward 45 )

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Name of exercise  Func uni hop – diag fwd/bkwd opp side 45
Other names of exercise Single leg hop – diagonal forward backward 45
Description of exercise The single leg hop 45 turns exercise is a plyometric exercise that targets the lower body, specifically the quadriceps, hamstrings, and glutes. It involves jumping and rotating 45 degrees while balancing on one leg. This exercise helps to improve balance, coordination, and agility, making it beneficial for athletes and individuals looking to increase their athletic performance. It also strengthens the muscles and tendons in the lower body, reducing the risk of injury. To perform this exercise, stand on one leg and hop 45 degrees to the side, landing on the same leg. Repeat on the other side for a total of 10-15 reps. It can be made more challenging by adding a resistance band or holding weights.
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 forward 45 degrees to left, then backwards 45 degrees to left, landing on right foot.
  • 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 Medium
    Direction of Exercise __
    Type of Action Abduction, Extension, Plantarflexion

    Benefits of exercise

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

  • Increased balance
  • Improved agility
  • Strengthened leg muscles
  • Enhanced coordination
  • Improved proprioception
  • Increased power
  • Improved cardiovascular endurance
  • Reduced risk of injury
  • Improved sports performance
  • Increased hip stability

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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

  • Single leg hop 45 turns is an advanced plyometric exercise that involves jumping and rotating on one leg. It is not suitable for everyone and should be avoided in certain situations. Firstly, individuals with knee or ankle injuries should avoid this exercise as it puts a lot of stress on these joints. It can exacerbate existing injuries or lead to new ones. Secondly, those with balance or coordination issues should also avoid this exercise as it requires a high level of balance and control to perform safely. Thirdly, pregnant women or individuals with cardiovascular conditions should not attempt this exercise as it can put too much strain on the body. Lastly, beginners or those who are not physically fit should avoid this exercise until they have built up enough strength and stability in their legs. It is important to always listen to your body and avoid any exercise that causes pain or discomfort.

    • 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 number of repetitions and gradually increase
  • Use a stable surface to perform the exercise
  • Wear appropriate footwear
  • Keep your core engaged throughout the movement
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you feel any pain or discomfort
  • Do not overexert yourself
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • ACL injuries
  • Knee pain
  • Ankle sprains
  • Hip pain
  • Lower back pain

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    Frequently asked questions

     

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