Ball reverse lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball reverse lunge )

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Name of exercise  Resist knee reverse lunge w/Medicine Ball
Other names of exercise Ball reverse lunge
Description of exercise The ball reverse lunge exercise is a variation of the traditional lunge exercise that incorporates the use of an exercise ball. To perform this exercise, start by standing with your feet hip-width apart and holding the exercise ball in front of your chest. Step back with one foot and lower your body until your front thigh is parallel to the ground, while keeping your back straight and your front knee behind your toes. Push through your front heel to return to the starting position. This exercise targets the glutes, hamstrings, and quads, while also improving balance and stability due to the use of the exercise ball.
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 to chest.
  • Step backward holding ball at chest.
  • Step forward to standing.
  • Repeat using other leg.

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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
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Strengthens leg muscles
  • Improves balance and coordination
  • Increases flexibility
  • Targets multiple muscle groups
  • Enhances athletic performance
  • Can be modified for different fitness levels
  • Can be done with or without weights
  • Engages core muscles
  • Can help prevent knee injuries
  • Can be incorporated into a full-body workout routine

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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 reverse lunge exercise should be avoided if you have any injuries or conditions that may be aggravated by the movement. This includes knee, hip, or ankle injuries, as well as any issues with balance or stability. It is also not recommended for pregnant women or individuals with high blood pressure or heart problems. If you experience any pain or discomfort during the exercise, stop immediately and consult a doctor. Additionally, if you are new to exercise or have not performed lunges before, it is best to start with a simpler variation before attempting the Ball reverse lunge. Always listen to your body and modify or avoid any exercises that do not feel safe or comfortable for you.

    • Precautions

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

  • Check for any injuries or pain before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase as strength improves
  • Keep the core engaged and maintain a stable balance
  • Do not let the knee go over the toes
  • Keep the back straight and avoid rounding the shoulders
  • Use a stable and non-slippery surface or mat
  • Breathe properly and avoid holding your breath
  • Do not push yourself beyond your limits
  • Consult a professional trainer if necessary

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Hip pain
  • Sciatica
  • Plantar fasciitis
  • Ankle sprains

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    Frequently asked questions

     

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