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

( Single leg hop side to side )

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Name of exercise  Func uni hop – same/opp side
Other names of exercise Single leg hop side to side
Description of exercise Single leg hop side to side is a plyometric exercise that involves jumping laterally from one leg to the other. It is a dynamic movement that requires balance, coordination, and strength in the lower body. To perform this exercise, stand on one leg and jump sideways, landing on the opposite leg. Then, jump back to the starting position and continue alternating sides. This exercise targets the glutes, quadriceps, hamstrings, and calves, while also improving stability and agility. It can be modified for different fitness levels by adjusting the distance of the jump or the height of the hop. Incorporating single leg hop side to side into your workout routine can help improve athletic performance and prevent injuries.
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, then sideways 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, Eversion, Plantarflexion, Dorsiflexion, Supination, Depression, Retraction, Circumduction

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened leg muscles
  • Increased agility and speed
  • Improved hip stability
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved proprioception
  • Increased ankle strength
  • Improved single leg stability
  • Enhanced core strength

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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 hop side to side exercise should be avoided if you have any current injuries or pain in your lower body, particularly in the ankles, knees, or hips. It is also not recommended if you have a history of knee or hip instability, as this exercise puts a lot of stress on these joints. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much strain on your pelvic floor muscles. If you are unsure about whether you should perform this exercise, it is always best to consult with a healthcare professional before attempting it.

    • 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 athletic shoes
  • Maintain proper form and posture throughout the exercise
  • Start with a lower intensity and gradually increase as you become comfortable
  • Avoid overexertion and stop if you feel any pain or discomfort
  • Keep a stable and flat surface to perform the exercise on
  • Avoid doing the exercise on a hard surface to prevent impact on joints
  • Use a mat or cushion to absorb impact and protect your feet
  • Keep your core engaged and maintain balance throughout the exercise
  • Consult a professional trainer or physical therapist before attempting the exercise if you have any previous injuries or health concerns.

    • Helpful in Diseases

  • Knee pain
  • ACL injury
  • Meniscus tear
  • Patellar tendinitis
  • Patellofemoral pain syndrome
  • Iliotibial band syndrome
  • Osteoarthritis
  • Patellar dislocation
  • Quadriceps strain
  • Hamstring strain
  • IT band syndrome
  • Ankle sprain
  • Achilles tendinitis

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    Frequently asked questions

     

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