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

( Backward lunge step shoulder press )

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Name of exercise  Dynam knee lunge bkwd step w/shld press
Other names of exercise Backward lunge step shoulder press
Description of exercise The backward lunge step shoulder press is a compound exercise that combines the benefits of a lunge and a shoulder press. To perform this exercise, start by holding a dumbbell in each hand at shoulder level, with your palms facing inwards. Take a step back with one leg, lowering your body into a lunge position. As you come back up, press the dumbbells overhead, extending your arms fully. Return to the starting position and repeat on the other leg. This exercise targets the muscles in your legs, glutes, and shoulders, while also improving balance and coordination. It is a great full-body exercise that can be modified for different fitness levels by adjusting the weight of the dumbbells.
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 with right leg into a deep lunge and squat and push both arms away from chest.
  • Step backward into standing and return arms to sides.
  • Step backward with left leg into deep lunge and squat and push both arms away from chest.
  • Step backward into standing and return arms to sides.
  • Repeat lunge and squat stepping with arm moves.

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    Video Tutorial

     

    Body Part Hip, Knee, Shoulder, Shoulder
    Type of Muscles 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

    Benefits of exercise

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

  • Improved balance
  • Increased core stability
  • Strengthened glutes
  • Toned legs
  • Increased shoulder strength
  • Improved coordination
  • Enhanced mobility
  • Increased muscle endurance
  • Improved posture
  • Improved functional movement

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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 lunge step shoulder press exercise is a challenging and effective workout that targets the legs, glutes, shoulders, and arms. However, there are certain situations where it may be best to avoid this exercise:Knee or hip injuries: This exercise involves a deep lunge position, which can put a lot of strain on the knees and hips. If you have any existing injuries in these areas, it is best to avoid this exercise or modify it to suit your needs.
  • Lack of balance or stability: The backward lunge step requires good balance and stability to perform safely and effectively. If you struggle with balance or have a history of falls, it may be best to avoid this exercise.
  • Shoulder or arm injuries: The shoulder press component of this exercise can put strain on the shoulders and arms. If you have any injuries in these areas, it is best to avoid this exercise or modify it to avoid aggravating the injury.
  • Pregnancy: During pregnancy, it is important to avoid exercises that put pressure on the abdominal area. The backward lunge step shoulder press exercise may not be suitable for pregnant women, especially in the later stages of pregnancy.
  • Recent surgery: If you have had surgery recently, it is important to avoid strenuous exercises like the backward lunge step shoulder press until you have fully recovered and have been cleared by your doctor to resume physical activity.In general, it is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing injuries or medical conditions. They can help determine if the backward lunge step shoulder press exercise is safe for you and provide modifications if needed.

    • 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
  • Keep your core engaged throughout the movement
  • Start with light weights and gradually increase as you become comfortable with the movement
  • Keep your back straight and avoid arching it
  • Do not let your knee go past your toes
  • Keep your shoulders relaxed and away from your ears
  • Avoid locking your knees at the top of the movement
  • Keep your feet hip-width apart for stability
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Shoulder impingement
  • Rotator cuff injuries
  • Ankle instability
  • Hip bursitis
  • Sciatica
  • Lumbar disc herniation
  • Plantar fasciitis

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    Frequently asked questions

     

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