Backward functional step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward functional step up )

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Name of exercise  Func step up – bkwd
Other names of exercise Backward functional step up
Description of exercise Backward functional step up exercise is a lower body strengthening exercise that targets the glutes, hamstrings, and quadriceps muscles. To perform this exercise, stand facing away from a step or bench with your feet shoulder-width apart. Step back with one foot and place it on the step, keeping your weight on your front foot. Push through your front foot to lift your body up onto the step, then step back down with your back foot. Repeat on the other side. This exercise helps improve balance, stability, and strength in the lower body, making it a great addition to any 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 with step behind legs.
  • Step up and backwards with right leg.
  • Bring left leg up onto step.
  • Step down leading with right leg 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 Extenstion
    Type of Action Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved balance
  • Strengthened glutes
  • Increased hip mobility
  • Improved coordination
  • Engages core muscles
  • Improved posture
  • Increased leg strength
  • Improved stability
  • Reduced risk of falls
  • 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

  • Backward functional step up exercise is a popular exercise used to improve lower body strength and stability. However, there are certain situations where it should be avoided. Firstly, people with knee or hip injuries should avoid this exercise as it puts a lot of stress on these joints. It can worsen the injury and delay the healing process. Secondly, individuals with balance issues or a history of falls should avoid this exercise as it requires good balance and coordination. Thirdly, pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. Lastly, if you have any underlying health conditions or are unsure about your ability to perform this exercise, 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)

  • Use proper footwear
  • Start with a low step height
  • Keep your back straight
  • Engage your core muscles
  • Use a sturdy and stable step
  • Avoid locking your knees
  • Keep your weight evenly distributed
  • Use a slow and controlled movement
  • Do not overextend your knee
  • Consult a doctor if you have any knee or back injuries

    • Helpful in Diseases

  • low back pain
  • sciatica
  • herniated disc
  • osteoarthritis

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    Frequently asked questions

     

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