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

( Backward lunge shoulder press )

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Name of exercise  Dynam knee lunge bkwd w/shld press
Other names of exercise Backward lunge shoulder press
Description of exercise The backward lunge shoulder press is a compound exercise that combines the benefits of a lunge and a shoulder press into one movement. To perform this exercise, start by standing with your feet hip-width apart and holding a dumbbell in each hand at shoulder height. Step back with one foot and lower your body into a lunge, keeping your front knee at a 90-degree angle. As you come back up to standing, press the dumbbells overhead, fully extending your arms. Then, lower the dumbbells back to shoulder height as you step back to the starting position. This exercise helps improve lower body strength, balance, and shoulder 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
  • Begin standing.
  • Step backward into a deep lunge while pushing both arms forward.
  • Step back up to standing and repeat.
  • Repeat series stepping backward with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Shoulder
    Type of Muscles Pectoral , Deltoid, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing, Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Full body workout
  • Increased lower body strength
  • Improved balance and stability
  • Strengthened core muscles
  • Enhanced shoulder and arm muscles
  • Improved coordination and body control
  • Burned calories and fat
  • Increased range of motion in hips and shoulders
  • Can be modified for different fitness levels
  • Can be done with or without weights

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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 lunge shoulder press is an effective compound exercise that targets multiple muscle groups in the lower body and shoulders. However, there are some situations where it may be best to avoid this exercise:Knee or shoulder injuries: If you have any existing knee or shoulder injuries, it is best to avoid this exercise. The backward lunge can put pressure on the knees, and the shoulder press can aggravate any existing shoulder issues.
  • Lack of balance or stability: This exercise requires good balance and stability, so if you struggle with these, it may be best to avoid it. You can modify the exercise by using lighter weights or performing it near a wall or chair for support.
  • Low back pain: The backward lunge can put strain on the lower back, so if you have any existing low back pain, it is best to avoid this exercise. You can substitute it with a stationary lunge or another lower body exercise that does not involve a lunge movement.
  • Fatigue: If you are feeling fatigued or have already completed a strenuous workout, it is best to avoid this exercise. Performing it with improper form due to fatigue can increase the risk of injury.
  • Pregnancy: Pregnant women should avoid this exercise as it can put strain on the abdominal muscles and pelvic floor.As always, it is important to consult with a doctor or certified fitness professional before starting any new exercise routine, especially if you have any pre-existing medical conditions or injuries. They can provide personalized recommendations and modifications to ensure your safety and prevent any potential injuries.

    • Precautions

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

  • Proper warm-up
  • Use appropriate weight
  • Keep back straight
  • Engage core muscles
  • Maintain balance
  • Avoid locking knees
  • Use controlled movements
  • Keep shoulders relaxed
  • Do not arch back
  • Use proper form

    • Helpful in Diseases

  • cardiovascular diseases
  • osteoporosis
  • obesity
  • hypertension
  • diabetes
  • arthritis
  • fibromyalgia

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    Frequently asked questions

     

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