DB step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB step up )

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Name of exercise  Resist knee step up w/wt
Other names of exercise DB step up
Description of exercise The DB step up exercise is a strength training exercise that targets the lower body muscles, particularly the quadriceps, glutes, and hamstrings. It involves stepping onto a raised platform or bench with one foot and then pushing through the heel to bring the other foot up onto the platform. This movement mimics climbing stairs and helps improve balance, coordination, and overall lower body strength. The exercise can be performed with dumbbells held in each hand for added resistance, making it more challenging. It is a great exercise for athletes, as well as individuals looking to tone and strengthen their legs and improve their overall fitness level.
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
  • Hold weights in hands.
  • Stand with involved leg up on step.
  • Shift weight over knee.
  • Step up slowly.
  • Step down backwards, leading with involved leg.
  • Repeat.

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    Video Tutorial

     

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

  • Improved balance and coordination
  • Increased lower body strength
  • Engages multiple muscle groups
  • Can be done with minimal equipment
  • Can be modified for all fitness levels
  • Helps to build explosive power
  • Targets glutes, quads, and hamstrings
  • Can be used for both strength and cardio training
  • Can be incorporated into a full body workout
  • Can improve functional movements and daily activities

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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 step up exercise should be avoided in certain situations to prevent injury and maximize effectiveness. First, individuals with knee or hip injuries, pain, or instability should avoid this exercise as it places stress on these joints. Additionally, those with balance issues or poor coordination should avoid this exercise as it requires a certain level of stability and control. Pregnant women should also avoid this exercise due to the potential strain on the abdominal muscles. Individuals with lower back pain or spinal conditions should also avoid this exercise as it can put strain on the lumbar spine. Lastly, beginners or those with limited strength and conditioning should avoid this exercise until they have built up a solid foundation of strength and stability.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Do not push off with trailing foot. To do this keep ball of foot raised while stepping up.

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Cerebral palsy
  • Stroke
  • Spinal cord injury
  • Muscular dystrophy
  • Amyotrophic lateral sclerosis (ALS)
  • Guillain-Barre syndrome
  • Polio
  • Post-polio syndrome
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Chronic heart failure
  • Peripheral artery disease
  • Balance disorders
  • Gait disorders

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    Frequently asked questions

     

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