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

( Composite lunge )

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Name of exercise  AROM knee composite lunge
Other names of exercise Composite lunge
Description of exercise The composite lunge exercise is a dynamic and challenging movement that targets multiple muscle groups in the lower body. It involves stepping forward into a lunge position and then adding a twist to engage the core muscles. This exercise helps to improve balance, coordination, and strength in the legs, glutes, and core. It can also help to increase flexibility and range of motion in the hips and knees. The composite lunge can be modified to suit different fitness levels by adjusting the depth of the lunge or adding weights. It is a great addition to any workout routine for building lower body strength and stability.
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. Keep hands at waist level through entire sequence.
  • Step forward, return and step forward leading with other leg and return.
  • Step sideways into lunge, return, and step to other side and return.
  • Step forward to 45, return, step forward to other side at 45 and return.
  • Repeat.

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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 Extension, Flexion, Abduction, Adduction, Plantarflexion, Dorsiflexion

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased core strength
  • Strengthened leg muscles
  • Improved flexibility
  • Enhanced stability
  • Increased hip mobility
  • Improved posture
  • Increased cardiovascular endurance
  • Engages multiple muscle groups
  • Can be modified for different fitness levels

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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 composite lunge exercise should be avoided if you have any existing injuries or pain in your knees, hips, or ankles. This exercise puts a lot of stress on these joints and can exacerbate any existing issues. Additionally, if you have poor balance or coordination, it may be best to avoid this exercise as it requires stability and control. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. If you are new to exercising or have not performed lunges before, it is recommended to start with simpler variations before attempting the composite lunge. It is always important to listen to your body and 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
  • Maintain proper form and technique throughout the exercise
  • Keep your core engaged and back straight
  • Use a stable surface to perform the exercise
  • Do not rush through the movement, control your pace
  • Keep your knees in line with your toes
  • Avoid locking your knees at the bottom of the lunge
  • Use proper footwear for support and stability
  • Start with lighter weights and gradually increase as you become comfortable
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Hip pain
  • Knee pain
  • Ankle pain
  • Balance and stability issues
  • Muscle imbalances
  • Lower back pain
  • Athletic performance enhancement

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    Frequently asked questions

     

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