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

( Single leg hop C hop )

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Name of exercise  Func uni C hop – side/bkwd/side
Other names of exercise Single leg hop C hop
Description of exercise The single leg hop diagonal forward/backward same side 45 exercise is a plyometric exercise that targets the lower body, specifically the glutes, quadriceps, and calves. It involves hopping on one leg at a 45-degree angle in a forward or backward direction while maintaining balance and stability. This exercise is great for improving explosive power, coordination, and agility, making it beneficial for athletes and individuals looking to improve their overall physical performance. It also helps to strengthen the muscles in the lower body, which can help prevent injuries and improve overall balance and stability. To perform this exercise, start by standing on one leg with the opposite leg lifted off the ground. Hop diagonally forward or backward at a 45-degree angle and land softly on the same leg. Repeat for the desired number of repetitions before switching to the other leg.
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 right, then hop backwards, then hop 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 Flexion, Rotation, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased leg and core strength
  • Better stability and control during movement
  • Enhanced agility and quickness
  • Reduced risk of injury
  • Targets multiple muscle groups simultaneously
  • Can be done with minimal equipment
  • Can be modified for all fitness levels
  • Can be incorporated into a variety of workouts
  • Helps improve sports performance and functional movement

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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 diagonal forward/backward same side 45 exercise should be avoided if you have any current injuries or pain in your lower body, especially in your knee, ankle, or foot. It is also not recommended for individuals who have recently undergone surgery or have a history of knee or ankle instability. Pregnant women or individuals with balance issues should also avoid this exercise. Additionally, if you experience any discomfort or pain while performing the exercise, it is important to stop and seek guidance from a medical professional. It is always important to listen to your body and avoid any exercises that may worsen existing conditions or cause new 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 starting the exercise
  • Maintain proper form throughout the movement
  • Engage core muscles to stabilize the body
  • Start with a lower intensity and gradually increase as you get comfortable
  • Do not overextend or hyperextend the knee joint
  • Keep the landing soft and controlled
  • Focus on landing on the balls of your feet
  • Avoid locking the knee at the top of the movement
  • Do not let the knee cave inwards
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • ACL injuries
  • Meniscus injuries
  • Knee pain
  • Ankle sprains
  • Hip pain

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    Frequently asked questions

     

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