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

( Elastic forward lunge )

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Name of exercise  Resist hip/knee flx (fwd lunge) w/elastic
Other names of exercise Elastic forward lunge
Description of exercise The elastic forward lunge exercise is a dynamic movement that targets the lower body muscles, including the quadriceps, glutes, and hamstrings. It involves stepping forward with one leg and lowering the body until the front thigh is parallel to the ground, while the back knee is bent at 90 degrees. The use of an elastic band adds resistance to the movement, making it more challenging and effective in building strength and stability. This exercise not only helps to improve leg strength and balance but also engages the core muscles for stability. It can be modified for different fitness levels by adjusting the length and thickness of the elastic band.
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 waist level.
  • Loop elastic around waist.
  • Step forward as shown, keeping trunk vertical.
  • Push back up to starting position.

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    Video Tutorial

     

    Body Part Sacroiliac, Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, 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
  • Better coordination
  • Engages multiple muscle groups
  • Builds core stability
  • Can be done with or without weights
  • Can be modified for different fitness levels
  • Targets glutes, hamstrings, and quadriceps
  • Helps prevent injuries
  • Can be incorporated into a full body workout routine

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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 forward lunge exercise should be avoided if you have any existing knee or hip injuries, as it puts a lot of strain on these joints. It should also be avoided if you are pregnant or have recently given birth, as it can put pressure on the pelvic floor muscles. If you have any balance issues or difficulty maintaining proper form during lunges, it is best to avoid this exercise. Additionally, if you have any heart conditions or high blood pressure, it is important to consult with a doctor before attempting this exercise. It is also not recommended for those with severe back pain or spinal injuries. If you experience any pain or discomfort while performing the Elastic forward lunge, stop immediately and consult with a healthcare professional.

    • 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
  • Maintain proper form and technique throughout the exercise
  • Keep your core engaged and back straight
  • Use a stable surface or hold onto a support for balance
  • Start with lighter resistance bands and gradually increase as needed
  • Keep your front knee aligned with your ankle, not extending past it
  • Avoid locking your knees or overextending your front leg
  • Do not let your front knee collapse inward
  • Breathe steadily and do not hold your breath
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Lower back pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Osteoporosis

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    Frequently asked questions

     

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