Waist level forward lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Waist level forward lunge )

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Name of exercise  AROM knee fwd lunge arms waist lvl
Other names of exercise Waist level forward lunge
Description of exercise The waist level forward lunge is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. To perform this exercise, stand with your feet hip-width apart and your hands on your hips. Take a big step forward with one leg and lower your body until both knees are at a 90-degree angle. Keep your front knee aligned with your ankle and your back knee close to the ground. Push back up to the starting position and repeat on the other side. This exercise helps to improve balance, stability, and strength in the lower body, making it beneficial for athletes, fitness enthusiasts, and anyone looking to tone and strengthen their legs and core.
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 hands at waist level.
  • Step forward into lunge and move arms forward, keeping hands at waist level.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction

    Benefits of exercise

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

  • Increases lower body strength
  • Improves balance and stability
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Improves core strength
  • Increases flexibility in hips and legs
  • Enhances athletic performance
  • Can be done with or without weights
  • Helps to correct muscle imbalances
  • Can be incorporated into a full body workout routine

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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 waist level forward lunge exercise is generally safe for most individuals, but there are certain situations where it should be avoided. Firstly, if you have any knee or hip injuries or conditions, such as arthritis or tendonitis, this exercise may aggravate your symptoms and cause further damage. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any existing joint issues.Additionally, if you are pregnant or have recently given birth, the waist level forward lunge may put too much strain on your pelvic floor and abdominal muscles. It is best to avoid this exercise until you have fully recovered and received clearance from your doctor.Lastly, if you have poor balance or stability, this exercise may increase your risk of falling and causing injury. It is important to have a strong foundation of balance and stability before attempting this exercise. If you experience any dizziness or difficulty maintaining your balance during the exercise, stop immediately and try a modified version or consult with a professional for guidance.

    • Precautions

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

  • Proper warm-up and stretching
  • Maintain proper form and alignment
  • Start with light weights and gradually increase
  • Keep the back straight and core engaged
  • Step forward with control and avoid lunging too far
  • Keep the front knee aligned with the ankle
  • Avoid locking the knees at the bottom of the lunge
  • Use a stable surface or support for balance if needed
  • Breathe evenly throughout the exercise
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Arthritis
  • Osteoporosis
  • Lower back pain
  • Sciatica

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    Frequently asked questions

     

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