Backward 45 functional lunge and rotate exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward 45 functional lunge and rotate )

View Report

–

Name of exercise  Func lunge – bkwd same side 45 w/rotn
Other names of exercise Backward 45 functional lunge and rotate
Description of exercise The backward 45 functional lunge and rotate exercise is a dynamic movement that combines a lunge with a rotation to engage multiple muscle groups and improve balance and coordination. To perform this exercise, start by standing with your feet hip-width apart and your arms at your sides. Step back with one foot at a 45-degree angle and lower your body into a lunge position, keeping your front knee in line with your ankle. As you lunge, rotate your torso towards the side of your front leg, reaching your arms out in front of you. Return to the starting position and repeat on the other side. This exercise targets the glutes, quads, hamstrings, and core muscles, making it a great addition to any full-body 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 both legs.
  • Step backwards to 45 degrees with right leg to the right, turning foot and trunk in same direction as shown.
  • Return and repeat.

    • –

    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise __
    Type of Action Rotation, Flexion

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased strength in legs and core
  • Enhanced flexibility in hips and lower back
  • Improved range of motion in hips and shoulders
  • Engages multiple muscle groups simultaneously
  • Can be modified for different fitness levels
  • Helps prevent injury by strengthening stabilizing muscles
  • Can be done with or without weights for added challenge
  • Targets hard-to-reach muscles in the glutes and hamstrings
  • Can be incorporated into a full-body workout routine.

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Backward 45 functional lunge and rotate exercise should be avoided if you have any injuries or pain in your knees, hips, or back. This exercise puts a lot of strain on these areas and can worsen existing conditions. It is also not recommended for those with balance issues or who are new to exercising, as it requires good stability and coordination. Pregnant women should also avoid this exercise, as the twisting motion can put pressure on the abdominal muscles and potentially harm the baby. If you have any concerns or doubts about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Maintain proper form and alignment throughout the movement
  • Start with a lighter weight and gradually increase as you become more comfortable with the exercise
  • Engage your core muscles to stabilize your body during the movement
  • Keep your back straight and avoid arching or rounding your spine
  • Use a mirror or have a spotter to ensure proper form
  • Do not let your front knee extend beyond your toes
  • Keep your weight evenly distributed between both legs
  • Avoid locking your knees at the top of the movement
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Knee injuries
  • Hip injuries
  • Back pain
  • Arthritis
  • Osteoporosis

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleForward 45 functional lunge and rotate exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleForward functional step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR