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

( Single leg hop forward backward )

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Name of exercise  Func uni hop – fwd/bkwd
Other names of exercise Single leg hop forward backward
Description of exercise The single leg hop forward backward exercise is a plyometric exercise that targets the lower body muscles, particularly the quadriceps, hamstrings, and glutes. It involves hopping on one leg in a forward and backward direction, using the arms for balance and momentum. This exercise helps to improve balance, coordination, and explosive power in the legs. It also strengthens the muscles and tendons in the lower body, making them more resilient to injury. The single leg hop forward backward exercise can be modified to suit different fitness levels by adjusting the distance and height of the hops. It is a great addition to any workout routine for improving athletic performance and overall lower body strength.
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, then backwards, landing on same 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 Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Increased leg strength
  • Enhanced coordination
  • Greater agility
  • Improved cardiovascular endurance
  • Reduced risk of lower body injuries
  • Improved proprioception
  • Increased muscle stability
  • Improved hip mobility
  • Increased power and explosiveness

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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 forward backward exercise should be avoided if you have any existing injuries or pain in your lower extremities, especially in the ankles, knees, or hips. It is also not recommended for individuals with balance issues or those who are recovering from a recent surgery. Pregnant women should also avoid this exercise as it can put strain on the pelvic floor muscles. Additionally, if you are new to exercising or have a low fitness level, it is best to avoid this exercise until you have built up enough strength and stability in your legs. It is always important to consult with a healthcare professional before attempting any new exercise, especially if you have any underlying health conditions.

    • 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
  • Wear proper footwear for support
  • Start with a low number of repetitions and gradually increase
  • Keep your back straight and core engaged
  • Use a soft surface to prevent impact on joints
  • Maintain a steady pace and avoid rushing
  • Avoid overextending your knee
  • Listen to your body and stop if you experience pain
  • Keep your arms in a natural position for balance
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • ACL injury
  • Patellar tendinitis
  • Patellofemoral pain syndrome
  • Meniscus tear
  • Iliotibial band syndrome

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    Frequently asked questions

     

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