Backward 45 same side functional step down touch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward 45 same side functional step down touch )

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Name of exercise  Func step down touch – bkwd 45 same side
Other names of exercise Backward 45 same side functional step down touch
Description of exercise The backward 45 same side functional step down touch exercise is a lower body exercise that targets the glutes, quads, and hamstrings. To perform this exercise, start by standing on a step or elevated surface with your feet hip-width apart. Step back with one foot at a 45-degree angle, keeping your knee slightly bent. Lower your body down until your back knee almost touches the ground, then push through your front foot to return to the starting position. As you come up, lift your back leg and touch your toes to the ground behind you. This exercise helps improve balance, stability, and overall lower body strength. It can be modified for different fitness levels by adjusting the height of the step and the depth of the squat.
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 step.
  • Step down and backwards to left leading with left foot.
  • Touch heel to floor, return back to step.
  • 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 High
    Direction of Exercise Flextion
    Type of Action Extension, Abduction, Plantarflexion

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened glutes and hamstrings
  • Increased hip stability
  • Improved core strength
  • Enhanced proprioception
  • Reduced risk of knee injuries
  • Improved overall lower body strength
  • Can be modified for different fitness levels
  • Can be done anywhere with minimal equipment
  • Targets multiple muscle groups at once

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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 Backward 45 same side functional step down touch exercise should be avoided if you have any existing knee or hip injuries. This exercise puts a lot of pressure on these joints and can aggravate any existing conditions. It should also be avoided if you have balance issues or are feeling unstable on your feet. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a medical professional before continuing. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort. Consulting with a certified fitness trainer or physical therapist can help determine if this exercise is appropriate for your individual needs.

    • 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 exercise
  • Use a stable surface to perform the exercise
  • Keep the core engaged at all times
  • Start with a low height and gradually increase as you progress
  • Avoid arching the back or rounding the shoulders
  • Do not let the knee collapse inward
  • Use controlled and slow movements
  • Do not overextend the leg at the top of the movement
  • Consult a fitness professional if you have any pre-existing injuries or pain.

    • Helpful in Diseases

  • knee pain
  • arthritis
  • osteoporosis
  • hip pain
  • ankle pain

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    Frequently asked questions

     

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