DB hack squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB hack squat )

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Name of exercise  Resist knee hack squat w/wt
Other names of exercise DB hack squat
Description of exercise DB hack squat is a compound exercise that targets the quadriceps, hamstrings, and glutes. It is performed by holding a dumbbell in each hand, standing with feet shoulder-width apart and toes pointing forward. The dumbbells are held at arm’s length behind the legs, with palms facing inwards. The movement is initiated by bending the knees and lowering the body until the thighs are parallel to the ground. The weight is then pushed up through the heels to return to the starting position. This exercise helps to improve lower body strength, stability, and balance. It can also 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
  • Stand with feet 2 to 4 inches apart, heels on a 1 inch strip of wood, toes forward.
  • Hold weights at sides, palms inward to body.
  • Slowly squat down until thighs are almost parallel to floor, moving buttocks back as if sitting in a chair.
  • Return to standing and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    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)

  • Increased lower body strength
  • Improved muscle hypertrophy
  • Targets multiple muscle groups
  • Enhances balance and stability
  • Can be modified for different fitness levels
  • Helps develop explosive power
  • Can be used for both strength and endurance training
  • Reduces risk of injury
  • Can be done with minimal equipment
  • Can be used as a substitute for traditional barbell squat exercises

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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

  • DB hack squat exercise should be avoided by individuals who have existing knee or lower back injuries or conditions. This exercise puts a significant amount of stress on the knees and lower back, and can worsen existing issues. It is also not recommended for beginners or those with weak leg muscles, as it requires a certain level of strength and stability to perform correctly. Additionally, individuals with high blood pressure or heart problems should avoid this exercise as it can cause a spike in blood pressure. It is always important to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any pre-existing conditions or injuries.

    • 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 weight that is suitable for your strength level
  • Keep your back straight throughout the movement
  • Engage your core muscles to stabilize your body
  • Keep your feet shoulder-width apart
  • Avoid locking your knees at the top of the movement
  • Do not let your knees go past your toes
  • Keep your head and neck in a neutral position
  • Use a controlled and slow movement
  • Do not overextend your knees at the bottom of the movement

    • Helpful in Diseases

  • knee pain
  • osteoporosis
  • arthritis
  • sciatica
  • back pain
  • hip pain

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    Frequently asked questions

     

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