Forward same side 45 functional step up exercise is a lower body strengthening exercise that targets the quadriceps, glutes, and hamstrings. It involves stepping up onto a platform or bench with one leg while keeping the other leg on the ground. The key difference from a traditional step up is that the elevated leg is brought forward at a 45-degree angle instead of straight up. This helps to activate the glute muscles more and also challenges balance and stability. This exercise can be done with body weight or added resistance such as dumbbells or a barbell. It is a great functional exercise for improving leg strength, balance, and coordination, making it beneficial for daily activities and sports performance.
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 with step in front to right at 45 degrees.
Step up to the right at 45 degrees with right leg.
Bring left leg up onto step.
Step down 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
Extenstion
Type of Action
Flexion, Dorsiflexion, Eversion, Abduction
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
Improved balance and stability
Increased leg strength
Targets multiple muscle groups in the lower body
Enhanced coordination and body control
Can be modified to increase difficulty or intensity
Helps to prevent injury by strengthening the muscles around the knees and ankles
Can be done with or without weights, making it accessible for all fitness levels
Builds core strength and improves posture
Can be incorporated into a full body workout routine
Can improve sports performance and daily activities that require single-leg movements.
Forward same side 45 functional step up exercise is a great way to strengthen the lower body and improve balance and stability. However, there are certain situations where it may be best to avoid this exercise.Recent injury or surgery: If you have recently injured your lower body or have had surgery, it is important to consult with your doctor or physical therapist before attempting this exercise. They may advise against it until you have fully recovered.
Chronic knee or hip pain: If you experience chronic pain in your knees or hips, it may be best to avoid this exercise as it can put added strain on these joints.
Lack of balance or stability: This exercise requires a certain level of balance and stability. If you struggle with these, it may be best to start with simpler exercises and work your way up to the forward same side 45 functional step up.
Unstable surface: Performing this exercise on an unstable surface, such as a wobble board or balance disc, can increase the difficulty and risk of injury. It is best to stick to a stable surface when first attempting this exercise.
Pregnancy: Pregnant women should avoid this exercise, especially in the later stages of pregnancy, as it can put added strain on the pelvic floor and abdominal muscles.Remember to always listen to your body and consult with a professional if you have any concerns before attempting this or any other exercise.
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
Use a stable and sturdy step or bench
Keep your core engaged throughout the exercise
Use proper form and technique
Start with a lower step height and gradually increase as you get comfortable
Avoid locking your knees
Keep your shoulders relaxed and avoid shrugging them
Do not rush through the exercise, maintain a controlled pace
Keep your gaze forward and avoid looking down
Listen to your body and stop if you experience any pain or discomfort
