Forward 45 same side functional lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward 45 same side functional lunge )

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Name of exercise  Func lunge – fwd same side 45
Other names of exercise Forward 45 same side functional lunge
Description of exercise Forward 45 same side functional lunge is a lower body exercise that targets the quads, glutes, and hamstrings while also challenging balance and stability. To perform this exercise, stand with feet hip-width apart and take a large step forward with one foot, bending the knee to 45 degrees while keeping the other leg straight. As you lunge, reach the same side arm down towards the foot, engaging the core and maintaining a straight back. Push back up to the starting position and repeat on the other side. This exercise can be modified by holding onto a wall or chair for balance and can be made more challenging by adding weights. It is a great functional exercise for improving lower body strength, balance, and coordination.
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 both legs.
  • Step forward 45 degrees to right with right leg until head is over knee as shown.
  • Return and 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 Rotation, Flexion, Eversion, Supination, Circumduction, Extension, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased leg strength
  • Enhanced hip mobility
  • Better coordination
  • Improved core stability
  • Increased glute activation
  • Improved single-leg stability
  • Better posture
  • Improved agility
  • Increased muscle endurance

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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

  • Forward 45 same side functional lunge exercise should be avoided in certain situations to prevent potential injury or discomfort. These include:Recent injury or surgery: If you have recently injured your knee, ankle, or hip, or have had surgery in these areas, it is best to avoid this exercise as it may aggravate the injury or hinder the healing process.
  • Chronic knee or hip pain: If you have a history of chronic knee or hip pain, this exercise may put too much strain on these joints and cause further discomfort.
  • Balance or coordination issues: This exercise requires good balance and coordination to perform safely. If you struggle with these, it is best to avoid this exercise and opt for a modified version or a different exercise altogether.
  • Pregnancy: During pregnancy, your body goes through many changes and your center of gravity shifts. This may make it difficult to perform this exercise safely and comfortably.
  • Severe osteoporosis: If you have severe osteoporosis, this exercise may put too much stress on your bones and increase the risk of fractures.Remember to always consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries. It is important to listen to your body and modify or avoid exercises that may cause discomfort or injury.

    • 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
  • Maintain proper form and posture throughout the exercise
  • Start with a lighter weight or no weight at all
  • Engage core muscles to stabilize the body
  • Keep the front knee in line with the toes
  • Avoid locking the knees at the end of the movement
  • Keep the back straight and avoid rounding the shoulders
  • Use a controlled and slow movement
  • Do not let the front knee go past the toes
  • Consult a professional if you have any existing injuries or pain.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoporosis
  • Plantar fasciitis
  • Ankle instability
  • Hip pain
  • IT band syndrome
  • Patellar tendinitis
  • Low back pain
  • Sciatica
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Hamstring strain
  • Quadriceps strain
  • Groin strain
  • Hip flexor strain
  • ACL/MCL injuries
  • Meniscus tears
  • Patellofemoral pain syndrome
  • Shin splints
  • Stress fractures
  • Ankle sprains
  • Achilles tendinitis
  • Bursitis
  • Tendinosis
  • Patellar instability
  • Hip impingement
  • Scoliosis
  • Lumbar disc herniation
  • Lumbar stenosis

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    Frequently asked questions

     

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