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

( Side lunge overhead )

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Name of exercise  AROM knee side lunge arms overhead lvl
Other names of exercise Side lunge overhead
Description of exercise The side lunge overhead exercise is a dynamic movement that targets the lower body and core muscles while also engaging the shoulders and arms. To perform this exercise, start by standing with feet hip-width apart and holding a dumbbell or kettlebell in one hand. Take a big step to the side, keeping the weight in the heel of the foot and bending the knee to lower into a lunge position. As you lower, raise the weight overhead, keeping the arm straight. Push back up to standing and repeat on the other side. This exercise helps improve balance, coordination, and overall lower body strength.
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 shoulder level.
  • Step sideways into lunge keeping hands at shoulder level.
  • Step back lifting arms overhead.
  • Repeat in other direction.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps, Hamstring, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Increases hip mobility
  • Strengthens leg muscles
  • Improves balance
  • Targets inner thigh muscles
  • Enhances core stability
  • Engages glute muscles
  • Improves coordination
  • Increases range of motion
  • Can be modified for different fitness levels
  • Helps with functional movements

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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

  • Side lunge overhead exercise should be avoided if you have any existing knee or hip injuries, as it puts strain on these joints. It should also be avoided if you have any balance or stability issues, as the exercise requires a good amount of balance and coordination. Pregnant women should also avoid this exercise, as it can put too much pressure on the abdominal muscles and pelvic floor. If you have any shoulder or neck injuries, it is best to avoid this exercise as it requires holding weights overhead, which can aggravate these injuries. It is always important to listen to your body and avoid any exercise that causes pain or discomfort.

    • 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
  • Keep your back straight throughout the movement
  • Engage your core muscles
  • Use a weight that you can comfortably handle
  • Keep your feet shoulder-width apart
  • Keep your knees in line with your toes
  • Avoid locking your knees
  • Keep your arms straight and extended overhead
  • Do not arch your back
  • Breathe properly during the exercise

    • Helpful in Diseases

  • Cardiovascular diseases
  • Diabetes
  • Obesity
  • Osteoporosis
  • Arthritis
  • Hip pain

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    Frequently asked questions

     

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