Elastic bent knee kick exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic bent knee kick )

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Name of exercise  Resist hip flx stand w/elastic (pedi)
Other names of exercise Elastic bent knee kick
Description of exercise The elastic bent knee kick exercise is a low-impact workout that targets the glutes, hamstrings, and core muscles. It involves using an elastic band or resistance band to add resistance to the movement. To perform this exercise, you start by attaching the band to a stable object and then placing it around one foot. With your knee bent, you extend your leg back and up, keeping your foot flexed and squeezing your glutes at the top of the movement. Slowly lower your leg back to the starting position and repeat for the desired number of reps. This exercise helps to improve lower body strength, stability, and flexibility. It is also great for toning and shaping the legs and buttocks.
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
  • Attach elastic to secure object at ankle level.
  • Loop around ankle.
  • Stand, facing away from the pull.
  • Extend leg forward, keeping knee straight.
  • Return to start position.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps
    Category of Exercise Child (Pedia)
    Type of Exercise Resisted (Pedia)
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Eversion, Supination, Circumduction

    Benefits of exercise

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

  • Increased flexibility
  • Improved balance
  • Strengthened leg muscles
  • Improved coordination
  • Increased range of motion
  • Improved agility
  • Strengthened core muscles
  • Improved cardiovascular health
  • Increased muscle endurance
  • Improved overall leg strength

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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 Elastic bent knee kick exercise should be avoided if you have any injuries or pain in your lower back, hips, or knees. It is also not recommended for individuals with a history of knee or hip problems, such as arthritis or tendonitis. Pregnant women should also avoid this exercise as it puts strain on the abdominal muscles. If you experience any discomfort or pain during the exercise, it is important to stop immediately and consult with a doctor or physical therapist. Additionally, if you are new to exercising or have not built up enough strength in your lower body, it is best to avoid this exercise until you have developed proper form and technique with other exercises.

    • 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
  • Start with a low resistance band and gradually increase as you progress
  • Keep your core engaged throughout the movement
  • Avoid locking your knees during the kick
  • Do not overextend your leg while kicking
  • Keep your upper body stable and avoid leaning forward or backward
  • Use a sturdy chair or wall for support if needed
  • Listen to your body and stop if you feel any pain or discomfort
  • Consult a professional trainer if you are new to this exercise.

    • Helpful in Diseases

  • knee injuries
  • osteoarthritis
  • rheumatoid arthritis
  • patellar tendonitis
  • bursitis
  • patellofemoral pain syndrome
  • iliotibial band syndrome
  • hamstring strains
  • quadriceps strains
  • ACL injuries
  • meniscus tears

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    Frequently asked questions

     

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