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

( Backward hurdle )

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Name of exercise  Dynam knee circle bkwd
Other names of exercise Backward hurdle
Description of exercise The backward hurdle exercise is a plyometric exercise that involves jumping over a hurdle while facing backwards. It is commonly used in sports training to improve explosive power, speed, and agility. To perform this exercise, the athlete stands facing away from the hurdle with feet shoulder-width apart. They then explosively jump backwards over the hurdle, landing softly on the balls of their feet and immediately jumping back over the hurdle. This exercise targets the muscles in the legs, particularly the glutes, quads, and calves, as well as the core muscles. It also helps to improve coordination, balance, and overall athletic 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
  • Lift leg forward from body while bending knee.
  • Circle thigh backward to side of body and lower, returning to standing.
  • Repeat series with other leg

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Outer Thigh
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Abduction
    Type of Action Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Stronger glutes
  • Better balance
  • Increased hip mobility
  • Improved coordination
  • Strengthened hamstrings
  • Improved posture
  • Reduced risk of injury
  • Improved athletic performance
  • Increased range of motion

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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 hurdle exercise is a plyometric exercise that involves jumping over a hurdle while moving backwards. While this exercise can be beneficial for improving lower body strength and agility, there are certain situations where it should be avoided.Firstly, individuals with existing knee or ankle injuries should avoid this exercise as it puts a lot of strain on these joints and can aggravate the injury.Secondly, individuals who are new to plyometric exercises or have not built up enough lower body strength should avoid this exercise as it can be too intense and may lead to muscle strains or other injuries.Lastly, pregnant women and individuals with balance or coordination issues should also avoid this exercise to prevent any potential falls or accidents. It is always important to consult with a healthcare professional before attempting any new exercise, especially if there are any pre-existing conditions or concerns.

    • 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
  • Ensure proper form and technique
  • Start with lower height hurdles and gradually increase
  • Keep the back straight and engage core muscles
  • Use appropriate footwear for better grip
  • Avoid overstretching or hyperextending the back
  • Keep a safe distance between hurdles
  • Do not rush through the exercise
  • Listen to your body and stop if feeling any pain or discomfort
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Multiple Sclerosis
  • Parkinson’s Disease
  • Muscular Dystrophy
  • Cerebral Palsy
  • Stroke
  • Spinal Cord Injury

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    Frequently asked questions

     

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