DB side lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB side lunge )

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Name of exercise  Resist hip abd/knee flx w/wt (side lunges)
Other names of exercise DB side lunge
Description of exercise The DB side lunge exercise is a lower body exercise that targets the glutes, quadriceps, and hamstrings. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Take a large step to the side with one leg, keeping your toes pointed forward and your weight on your heel. Bend the knee of the leg you stepped out with, while keeping the other leg straight. Push off the bent leg to return to the starting position. This exercise can be modified by adjusting the weight of the dumbbells or by adding a pulse at the bottom of the lunge. It is a great addition to any lower body 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 weight in hands.
  • Step sideways as shown, keeping trunk vertical.
  • Push back up to starting position.
  • Repeat sets to other side.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Abduction
    Type of Action Abduction, Adduction, Extension, Flexion

    Benefits of exercise

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

  • Targets multiple muscle groups
  • Increases hip mobility
  • Improves balance and coordination
  • Enhances lower body strength
  • Can be modified for different fitness levels
  • Engages core muscles
  • Can help prevent injuries
  • Can be done with or without weights
  • Can be incorporated into various workouts
  • Can improve overall functional movement

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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 side lunge exercise should be avoided if you have any injuries or pain in your knees, hips, or lower back. This exercise puts a lot of strain on these areas and can worsen any existing issues. It is also important to avoid this exercise if you have recently undergone surgery in these areas. Additionally, if you have balance issues or are new to exercising, it is best to avoid this exercise until you have built up strength and stability. It is always important to listen to your body and consult with 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
  • Use light weights if you are a beginner
  • Keep your back straight throughout the movement
  • Do not let your knees go past your toes
  • Keep your feet hip-width apart
  • Engage your core muscles
  • Do not rush the movement
  • Keep your shoulders relaxed
  • Breathe in while lowering and breathe out while coming up
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

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

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    Frequently asked questions

     

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