Backward lunge step exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward lunge step )

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Name of exercise  Dynam knee lunge bkwd step
Other names of exercise Backward lunge step
Description of exercise The backward lunge step exercise is a lower body strengthening exercise that targets the glutes, hamstrings, and quadriceps muscles. To perform this exercise, stand with your feet hip-width apart and take a step back with one leg, lowering your body until your front thigh is parallel to the ground. Keep your back straight and your weight on your front heel. Push through your front heel to return to the starting position. This exercise improves balance, stability, and overall leg strength. It can be modified by holding weights or adding a knee lift at the top of the movement. It is a great addition to any workout routine for building strong and toned legs.
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
  • Begin standing. Step backward with right leg into a deep lunge and squat.
  • Step backward into standing.
  • Step backward with left leg into deep lunge and squat.
  • Step backward into standing.
  • Repeat lunge and squat backward stepping.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps , Hamstring
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing, Kneeling
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Strengthening of leg muscles
  • Improved balance and stability
  • Increased flexibility in hips and thighs
  • Improved posture
  • Targeting of glutes and hamstrings
  • Enhanced coordination and body awareness
  • Improved athletic performance
  • Reduced risk of injury
  • Can be done with or without weights
  • Can be modified for different fitness levels

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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

  • Backward lunge step exercise is generally a safe and effective exercise for most individuals. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any existing knee or hip injuries, it is important to consult with a healthcare professional before attempting this exercise. The backward lunge step puts a significant amount of pressure on these joints and may worsen any existing injuries.Additionally, individuals with balance issues or vertigo should avoid this exercise as it requires a good sense of balance and coordination.Pregnant women should also avoid this exercise as it may put too much strain on the abdominal muscles and pelvic floor.Lastly, if you experience any pain or discomfort while performing the backward lunge step, it is important to stop and consult with a healthcare professional before continuing. It is always better to err on the side of caution and avoid any exercises that may cause harm.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Check for proper form and alignment before beginning
  • Start with a small range of motion and gradually increase
  • Keep the back straight and core engaged
  • Avoid leaning too far forward or backward
  • Keep the front knee aligned with the ankle
  • Use a stable surface or support if needed
  • Avoid locking the knees or hyperextending
  • Keep the weight evenly distributed between both legs
  • Breathe continuously throughout the exercise
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • knee pain
  • hip pain
  • lower back pain

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    Frequently asked questions

     

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