Double leg squat jump with TRX exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg squat jump with TRX )

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Name of exercise  AROM squat jump bil w/TRX
Other names of exercise Double leg squat jump with TRX
Description of exercise The double leg squat jump with TRX exercise is a dynamic plyometric movement that targets the lower body muscles, particularly the quadriceps, glutes, and calves. It involves using the TRX suspension trainer as a support for balance and stability while performing a squat jump. To do this exercise, one must stand facing the TRX with the handles at chest level, then squat down while keeping the arms extended. Explosively jump up, pushing through the heels, and then land back into the squat position. This exercise helps improve lower body strength, power, and coordination, 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
  • Face the TRX, elbows bent.
  • Lean back and bend knees to perform a squat.
  • Stand back up, jumping at end of sequence and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Abduction

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Enhanced explosive power
  • Increased cardiovascular endurance
  • Improved coordination
  • Increased core stability
  • Low impact on joints
  • Versatile exercise for all fitness levels
  • Can be done anywhere with TRX equipment
  • Engages multiple muscle groups at once

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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

  • Double leg squat jump with TRX is a high-intensity plyometric exercise that involves jumping off the ground while holding onto TRX straps. This exercise can be beneficial for improving lower body strength and power, but it may not be suitable for everyone. Here are some situations when it is best to avoid this exercise:Recent injuries: If you have recently suffered from a lower body injury or have any existing knee, ankle, or hip problems, it is best to avoid this exercise. The high impact nature of the exercise can put excessive strain on the joints and aggravate any existing injuries.
  • Lack of core stability: This exercise requires a strong and stable core to maintain proper form and prevent injury. If you have a weak core or suffer from back pain, it is best to avoid this exercise until you have built up your core strength.
  • Pregnancy: During pregnancy, your body goes through significant changes and is more susceptible to injury. It is best to avoid high-intensity exercises like the double leg squat jump with TRX to prevent any harm to yourself or your baby.
  • Fatigue: This exercise requires a high level of energy and coordination. If you are feeling fatigued or have not properly warmed up, it is best to avoid this exercise to prevent injury.
  • Lack of experience: If you are new to exercise or have not performed this exercise before, it is best to avoid it until you have built up your strength and coordination. Improper form can lead to injury, so it is important to have a good understanding of the exercise before attempting it.

    • Precautions

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

  • Refer to manufacturers instructions on setting up the equipment.

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • ACL injuries
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Meniscus tears
  • Tendinitis
  • Patellar tendinopathy
  • Hip pain
  • Low back pain
  • Sciatica
  • Spondylolisthesis
  • Herniated disc
  • Ankle sprains
  • Plantar fasciitis
  • Shin splints
  • Stress fractures
  • Osteoporosis

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    Frequently asked questions

     

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