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

( DB overhead side lunge )

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Name of exercise  Resist knee side lunge arms overhead lvl w/wt.
Other names of exercise DB overhead side lunge
Description of exercise DB overhead side lunge is a full-body exercise that targets the legs, glutes, and core muscles. It involves holding a dumbbell or a kettlebell overhead while performing a side lunge. To start, stand with your feet shoulder-width apart and the weight held overhead with your arms fully extended. Take a big step to the side with one leg, keeping your weight on your heels and your knee in line with your toes. Lower your body until your thigh is parallel to the ground, then push back up to the starting position. This exercise helps improve balance, stability, and overall lower body strength. It can also be modified for beginners by using lighter weights or omitting the overhead component.
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 weights in 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 Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Abduction, Flexion, Extension

    Benefits of exercise

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

  • Increases lower body strength
  • Improves balance and coordination
  • Targets multiple muscle groups
  • Enhances flexibility
  • Engages core muscles
  • Can be modified for different fitness levels
  • Helps with sports performance
  • Increases range of motion in hips
  • Can be done with or without weights
  • 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 DB overhead side lunge exercise should be avoided if you have any pre-existing knee or hip injuries, as the movement can put strain on these joints. It should also be avoided if you have any shoulder or upper back injuries, as the overhead position can cause discomfort or further injury. Additionally, if you are pregnant or have recently given birth, this exercise may not be suitable for you. It is important to listen to your body and avoid this exercise if you experience any pain or discomfort during the movement. It is always recommended to consult with a medical professional before starting any new exercise routine.

    • 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 is comfortable and manageable
  • Keep your feet shoulder-width apart
  • Step to the side with control and avoid jerky movements
  • Do not let your knee extend past your toes
  • Keep your chest lifted and shoulders back
  • Breathe regularly and do not hold your breath
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Osteoarthritis
  • ACL injuries
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Sciatica
  • Low back pain
  • Plantar fasciitis
  • Ankle instability

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    Frequently asked questions

     

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