Squat on upside down BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Squat on upside down BOSU® )

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Name of exercise  AROM knee squat w/reverse BOSU®
Other names of exercise Squat on upside down BOSU®
Description of exercise The squat on upside down BOSU® exercise is a challenging variation of the traditional squat that involves balancing on a BOSU® ball with the dome side facing down. This exercise targets the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the core for stability. To perform this exercise, one must stand on the BOSU® ball with feet shoulder-width apart and slowly lower into a squat position, keeping the knees in line with the toes and the back straight. This exercise improves balance, coordination, and strength in the lower body, making it a great addition to any workout routine.
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 BOSU flat side up.
  • Bend knees to 90, keeping back straight, and moving arms out to front.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Greater hip mobility
  • Stronger leg muscles
  • Improved posture
  • Increased flexibility
  • Better overall stability
  • Engaged glutes
  • Enhanced proprioception

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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 Squat on upside down BOSU® exercise should be avoided if you have any pre-existing injuries or conditions that could be exacerbated by this movement. This includes knee or ankle injuries, as the unstable surface of the BOSU® can put extra strain on these joints. It is also not recommended for those with balance issues or vertigo, as the exercise requires a high level of stability and could potentially cause dizziness or falls. Additionally, if you are new to this type of exercise or have not built up enough core strength, it is best to avoid this movement until you have developed proper form and stability.

    • Precautions

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

  • Use a BOSU® trainer that is properly inflated and stable
  • Start with a lighter weight and gradually increase as you become comfortable with the exercise
  • Keep your feet shoulder-width apart on the BOSU®
  • Engage your core and maintain a neutral spine throughout the exercise
  • Keep your knees aligned with your toes
  • Do not let your knees go past your toes
  • Keep your weight on your heels
  • Use a spotter or have someone nearby for safety
  • Avoid locking your knees at the top of the movement
  • Do not rush the movement and maintain control throughout.

    • Helpful in Diseases

  • ACL injuries
  • Ankle sprains
  • Balance disorders
  • Knee pain
  • Lower back pain
  • Osteoarthritis
  • Patellofemoral pain syndrome
  • Plantar fasciitis
  • Postural imbalances
  • Weak gluteal muscles

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    Frequently asked questions

     

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