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

( Elastic lunge )

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Name of exercise  Resist hip/knee flx (lunge) w/elastic
Other names of exercise Elastic lunge
Description of exercise Elastic lunge exercise is a lower body exercise that targets the glutes, quadriceps, and hamstrings. It is performed by standing with one foot on an elastic band, holding the other end of the band with both hands. The band is then stretched to create resistance as you step forward into a lunge position with the front leg bent at a 90-degree angle and the back leg extended. The back knee is lowered towards the ground while maintaining an upright posture. This exercise not only strengthens the lower body muscles but also improves balance, stability, and flexibility. It can be modified by using different levels of resistance bands to increase or decrease the intensity.
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
  • Stand with one foot on middle of band. Grasp ends of band and loop around hands at chest level, keeping elbows bent.
  • Place other leg behind with knee slightly bent.
  • Keep trunk straight and bend front knee, lowering body downward.
  • Slowly return to upright position and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Abduction, Adduction, Extension, Flexion, Rotation

    Benefits of exercise

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

  • Improved balance
  • Increased hip flexibility
  • Strengthened quadriceps
  • Engaged core muscles
  • Improved coordination
  • Increased range of motion
  • Improved posture
  • Strengthened glutes
  • Improved stability
  • Strengthened hamstrings

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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 lunge exercise should be avoided if you have any pre-existing injuries or conditions in your knees, hips, or ankles. It also may not be suitable for individuals with balance issues or those who are pregnant. If you experience any pain or discomfort during the exercise, it should be stopped immediately. This exercise also requires a certain level of strength and flexibility, so beginners or those with limited range of motion should avoid it until they have built up the necessary strength and flexibility. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your individual fitness level and any underlying medical conditions.

    • Precautions

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

  • Keep back straight, avid rounding back.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • knee pain
  • hip pain
  • balance issues
  • flexibility issues

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    Frequently asked questions

     

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