Deep forward lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Deep forward lunge )

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Name of exercise  AROM knee deep fwd lunge
Other names of exercise Deep forward lunge
Description of exercise The deep forward lunge is a lower body exercise that targets the quadriceps, glutes, and hamstrings. To perform this exercise, start by standing with your feet hip-width apart and your hands on your hips. Take a big step forward with your right leg, bending your knee and lowering your body until your right thigh is parallel to the ground. Your left knee should also be bent at a 90-degree angle. Push through your right heel to stand back up to the starting position. Repeat on the other side. This exercise helps to improve balance, stability, and strength in the lower body while also engaging the core muscles.
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
  • Clasp hands behind neck
  • Step forward into a deep lunge and stand up.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Enhanced core stability
  • Targets multiple muscle groups
  • Improved flexibility
  • Can be modified for different fitness levels
  • Helps with proper movement mechanics
  • Can be done with or without weights
  • Can be incorporated into various workout routines
  • 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 deep forward lunge exercise is a popular lower body exercise that targets the quads, glutes, and hamstrings. While it can be beneficial for many individuals, there are certain situations where it should be avoided. Here are some reasons to avoid the deep forward lunge exercise:Knee or hip injuries: If you have a knee or hip injury, the deep forward lunge can put too much stress on these joints and worsen your condition.
  • Lack of flexibility: This exercise requires a good amount of flexibility in the hip flexors and hamstrings. If you have limited flexibility, you may not be able to perform the exercise correctly and risk injury.
  • Balance issues: The deep forward lunge requires good balance and stability. If you have balance issues or are prone to falling, it is best to avoid this exercise to prevent accidents.
  • Lower back pain: This exercise can put strain on the lower back, especially if you have weak core muscles or pre-existing lower back pain.
  • Pregnancy: Pregnant women should avoid the deep forward lunge as it can put pressure on the abdomen and pelvic floor muscles.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions. If you experience any pain or discomfort while performing the deep forward lunge, it is best to stop and find an alternative exercise that works for your body.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Maintain proper form throughout the entire movement
  • Keep your core engaged and back straight
  • Start with a shorter lunge distance and gradually increase as you become more comfortable
  • Avoid locking your knees at the bottom of the lunge
  • Do not let your front knee extend past your toes
  • Use a stable surface or hold onto a support for balance if needed
  • Do not rush through the movement, take your time and focus on control
  • Breathe evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

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

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    Frequently asked questions

     

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