DB knee bend to/heel side shoulder level exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB knee bend to/heel side shoulder level )

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Name of exercise  Resist knee bend toe/heel side shld lvl w/wt.
Other names of exercise DB knee bend to/heel side shoulder level
Description of exercise The DB knee bend to/heel side shoulder level exercise is a lower body and core strengthening exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves holding a dumbbell in one hand and standing with feet shoulder-width apart. The movement begins by bending the knees and lowering the body into a squat position while simultaneously raising the dumbbell to shoulder level on the opposite side. The exercise is then completed by pushing through the heels to stand back up while lowering the dumbbell back to the starting position. This exercise helps improve lower body strength, balance, and stability, making it a great addition to any workout routine.
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 arms at sides holding weights in hands.
  • Bend left knee slightly and extend right leg sideways to the right and extend arms to the right at shoulder level.
  • Touch toe to floor, then heel, and return to start position.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Shoulder
    Type of Muscles Gluteal, Deltoid, Quadriceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Abduction
    Type of Action Flexion, Elevation, Abduction

    Benefits of exercise

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

  • Improved Knee Flexibility
  • Stronger Quadriceps Muscles
  • Increased Ankle Mobility
  • Improved Balance and Coordination
  • Better Posture
  • Strengthened Core Muscles
  • Enhanced Athletic Performance
  • Reduced Risk of Knee Injuries
  • Improved Range of Motion
  • Increased Lower Body Strength

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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 DB knee bend to/heel side shoulder level exercise should be avoided if you have any knee or shoulder injuries or pain. It also should not be performed if you have a history of lower back problems or limited range of motion in your knees or shoulders. Pregnant women should also avoid this exercise. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a doctor or physical therapist. It is important to listen to your body and avoid any exercises that may aggravate existing injuries or conditions. Always consult a medical 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
  • Keep your back straight throughout the movement
  • Use proper form and technique
  • Do not lock your knees at any point
  • Avoid leaning too far forward or backward
  • Keep your feet shoulder-width apart
  • Do not let your knees extend past your toes
  • Engage your core muscles to maintain stability
  • Avoid jerky or sudden movements
  • Start with a light weight and gradually increase as you get comfortable

    • Helpful in Diseases

  • Knee osteoarthritis
  • Patellar tendinitis
  • Meniscus tears
  • Anterior cruciate ligament (ACL) injuries
  • Quadriceps strain
  • Patellofemoral pain syndrome
  • Iliotibial band syndrome
  • Posterior cruciate ligament (PCL) injuries
  • Osgood-Schlatter disease
  • Chondromalacia patella

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    Frequently asked questions

     

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