Ball diagonal step back exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball diagonal step back )

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Name of exercise  Resist knee reverse diagonal lunge w/Medicine Ball
Other names of exercise Ball diagonal step back
Description of exercise The ball diagonal step back exercise is a full-body movement that combines elements of balance, coordination, and strength training. It involves stepping back and across the body while holding a medicine ball or weight, and then returning to the starting position. This exercise targets the core, glutes, and legs, while also engaging the shoulders and arms. It can be modified for different fitness levels by adjusting the weight of the ball or the height of the step. The ball diagonal step back exercise is a great way to improve overall stability and mobility, and can be incorporated into a variety of workout routines.
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
  • Hold medicine ball at chest.
  • Step back diagonally and step back up.
  • Step back with other leg.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction, Diagonal
    Type of Action Extension, Abduction, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased coordination
  • Strengthened leg muscles
  • Improved agility
  • Enhanced footwork
  • Increased flexibility
  • Improved core stability
  • Improved basketball skills
  • Increased lower body explosiveness
  • Improved body control

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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 Ball diagonal step back exercise should be avoided if you have any pre-existing injuries or pain in your lower back, hips, or knees. This exercise requires a significant amount of balance and stability, so it may not be suitable for individuals with poor balance or coordination. Additionally, if you have any conditions that affect your spine or joints, such as arthritis or osteoporosis, you should avoid this exercise as it can put added stress on these areas. It is important to listen to your body and avoid any exercises that cause discomfort or pain. Always consult with a healthcare professional 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 a stable and non-slip surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Maintain proper form and posture
  • Start with small steps and gradually increase the range of motion
  • Avoid locking your knees
  • Keep your arms relaxed and by your sides
  • Keep your feet shoulder-width apart
  • Breathe properly during the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Hip pain
  • Back pain

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    Frequently asked questions

     

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