DB single leg partial squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB single leg partial squat )

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Name of exercise  Resist knee squat uni partial w/wt
Other names of exercise DB single leg partial squat
Description of exercise DB single leg partial squat exercise is a lower body strength training exercise that targets the quadriceps, glutes, and hamstrings. It involves standing on one leg with a dumbbell in one hand and performing a partial squat by bending the knee and lowering the hips. This exercise helps to improve balance, stability, and coordination while also increasing leg strength and muscle definition. It can be modified for beginners by using lighter weights or a support such as a chair or wall. The single leg aspect of the exercise also helps to identify and correct any muscle imbalances between the left and right legs.
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 on involved leg.
  • Hold weights in both hands.
  • Bend knee to 45 degrees.
  • Straighten knee.
  • Repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance and stability
  • Targets specific muscle groups
  • Can be modified for different fitness levels
  • Helps prevent injuries
  • Can be done with minimal equipment
  • Can be done at home or in the gym
  • Can improve overall lower body strength
  • Can help with knee and hip stability
  • Can improve athletic performance

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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 single leg partial squat exercise should be avoided if you have any existing knee, hip, or ankle injuries. This exercise puts a lot of strain on these joints and can exacerbate any existing issues. Additionally, if you have poor balance or stability, this exercise may be difficult and potentially dangerous to perform. It is also not recommended for beginners or those with weak leg muscles, as it requires a certain level of strength and control. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a medical professional. It is always better to err on the side of caution and choose a different exercise that is more suitable for your current fitness level and any existing 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 proper form and technique
  • Keep your core engaged throughout the exercise
  • Start with a lighter weight and gradually increase as you become comfortable with the movement
  • Keep your back straight and avoid rounding your shoulders
  • Do not lock your knees at the top of the movement
  • Keep your feet hip-width apart and toes pointing forward
  • Avoid leaning too far forward or backward
  • Breathe in as you lower down and exhale as you push up
  • Stop immediately if you feel any pain or discomfort in your knees or lower back.

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Osteoarthritis
  • Patellofemoral pain syndrome
  • ACL injuries
  • IT band syndrome
  • Patellar tendinitis
  • Runner’s knee
  • Patellar tracking disorder

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    Frequently asked questions

     

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