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

( Backward functinal lunge )

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Name of exercise  Func lunge – bkwd
Other names of exercise Backward functinal lunge
Description of exercise The backward functional lunge is a lower body exercise that targets the glutes, hamstrings, and quadriceps muscles. To perform this exercise, start by standing with your feet hip-width apart and your hands on your hips. Take a large step back with one foot, bending both knees to lower your body towards the ground. Keep your front knee in line with your ankle and your back knee just above the ground. Push through your front heel to return to the starting position. This exercise helps improve balance, stability, and strength in the legs, and can be modified by adding weights or increasing the depth of the lunge.
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 backward with left leg as shown.
  • Return and repeat.

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    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 Medium
    Direction of Exercise __
    Type of Action Extension, Reposition, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased leg strength
  • Strengthened glutes
  • Improved hip mobility
  • Improved core stability
  • Improved posture
  • Increased flexibility
  • Reduced risk of injury
  • Improved coordination
  • Improved overall lower body strength

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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 backward functional lunge exercise should be avoided if you have any existing knee or hip injuries, as it puts pressure on these joints. It is also not recommended for individuals with balance issues or those who are pregnant. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult a medical professional. Additionally, if you have recently had surgery or are recovering from an injury, it is best to avoid this exercise until you have fully healed. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate an existing condition.

    • 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 core engaged throughout the movement
  • Maintain proper form and balance
  • Use a stable surface to perform the exercise
  • Start with lighter weights and gradually increase as you build strength
  • Keep your back straight and avoid arching
  • Use controlled movements and avoid jerky motions
  • Keep your knees aligned with your toes
  • Avoid locking your knees at the end of the movement
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Ankylosing spondylitis
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Spinal cord injury
  • Chronic low back pain
  • Osteoporosis

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    Frequently asked questions

     

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