Backward lateral squat with weights exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward lateral squat with weights )

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Name of exercise  Resist knee uni bkwd lateral squat w/wt.
Other names of exercise Backward lateral squat with weights
Description of exercise Backward lateral squat with weights is a lower body exercise that targets the glutes, quads, and hamstrings. To perform this exercise, stand with your feet hip-width apart and hold a dumbbell or kettlebell in each hand at your sides. Step back with one foot and lower into a squat, pushing your hips back and keeping your chest up. As you come back up, bring your back foot to meet your front foot and repeat on the other side. This exercise challenges your balance and coordination while also building strength in your legs and glutes. It can be modified for all fitness levels by adjusting the weight and depth of the squat.
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 step holding weights in hands as shown.
  • Bend right knee, touch toe of left leg to floor behind and to right while lifting weights to chest level.
  • Straighten right leg, bring lift knee up to front while lifting weights overhead.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps, Outer Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion, Adduction
    Type of Action Flexion, Abduction, Hyperextension

    Benefits of exercise

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

  • Increased leg and glute strength
  • Improved balance and stability
  • Better coordination and body control
  • Enhanced athletic performance
  • Reduced risk of injury
  • Increased range of motion in hips and knees
  • Improved posture and alignment
  • Engages core muscles
  • Targets multiple muscle groups at once
  • 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 backward lateral squat with weights exercise should be avoided if you have any injuries or pain in your lower back, hips, knees, or ankles. It also should not be performed if you have a history of knee or hip replacements. If you are pregnant, it is best to avoid this exercise as it can put extra strain on your lower back and pelvic area. Additionally, if you are new to strength training or have not mastered proper squat form, it is recommended to avoid this exercise until you have built up enough strength and stability. Always consult with a doctor or certified trainer 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
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you get comfortable
  • Keep your back straight and core engaged
  • Avoid locking your knees
  • Do not bend too far back or forward
  • Keep your feet shoulder-width apart
  • Use a spotter if using heavy weights
  • Do not rush the movement, focus on controlled and smooth motions
  • Consult a fitness professional if you are new to this exercise.

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Muscle imbalance
  • Osteoarthritis
  • Lower back pain

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    Frequently asked questions

     

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