Cushion disk side squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Cushion disk side squat )

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Name of exercise  AROM knee side squat w/cushion disk
Other names of exercise Cushion disk side squat
Description of exercise Cushion disk side squat is a lower body exercise that targets the glutes, quadriceps, and inner thighs. It is performed using a cushion disk, which adds instability and challenges the muscles to work harder. To do this exercise, stand with your feet hip-width apart, place the cushion disk under one foot, and lift the other foot off the ground. Lower yourself into a squat position, keeping your weight on the foot on the cushion disk. Push through your heel to stand back up. This exercise can be done for multiple reps on each side to improve balance, stability, and strength in the lower body.
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 with one foot on cushion disk in a wide stance, toes slightly outward, as shown.
  • Bend knee of leg standing on disk, performing a side squat.
  • Keep back straight.
  • Return to start position and repeat.
  • Repeat series with other leg on disk.

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    Video Tutorial

    https://www.youtube.com/watch?v=-zjDRdZxzQ8%26pp=ygUJI3NxdWF0YXJj

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Increased lower body strength
  • Improved balance and stability
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Helps prevent injuries
  • Enhances core strength
  • Can be done with minimal equipment
  • Can be incorporated into a full body workout
  • Improves overall functional movement
  • Can be done at home or in the gym

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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

  • Cushion disk side squat exercise should be avoided if you have any pre-existing knee or hip injuries, or if you experience pain or discomfort while performing the exercise. It is also not recommended for individuals with balance or stability issues, as the cushion disk can be unstable and increase the risk of falling. Pregnant women and individuals with high blood pressure or heart conditions should also avoid this exercise. If you are unsure about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it. It is important to listen to your body and avoid any exercises that cause pain or discomfort.

    • 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 back straight and core engaged
  • Do not let your knees go past your toes
  • Use a cushioned disk or mat for support
  • Start with a lighter weight and gradually increase as you get comfortable
  • Keep your feet hip-width apart
  • Do not lock your knees at the top of the movement
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Lower back pain
  • Hip pain
  • Knee pain

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    Frequently asked questions

     

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