Elastic straight leg kickback exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic straight leg kickback )

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Name of exercise  Resist hip ext stand w/elastic (pedi)
Other names of exercise Elastic straight leg kickback
Description of exercise The elastic straight leg kickback exercise is a resistance training exercise that targets the glutes, hamstrings, and lower back muscles. It involves attaching an elastic band to a stable object and wrapping it around one foot while standing on the other leg. From this position, the leg with the band is lifted straight back, engaging the glutes and hamstrings. The movement is controlled and slow, with a focus on squeezing the muscles at the top of the movement. This exercise can help improve lower body strength, stability, and balance, making it a great addition to any workout routine. It can also be modified for different fitness levels by adjusting the tension 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 ankle level.
  • Loop around ankle.
  • Stand, facing toward the pull.
  • Extend leg backward, keeping knee straight.
  • Return to start position.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps
    Category of Exercise Child (Pedia)
    Type of Exercise Resisted (Pedia)
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved glute strength
  • Better balance
  • Increased hip mobility
  • Toned legs
  • Stronger core
  • Improved posture
  • Reduced risk of injury
  • Enhanced athletic performance
  • Increased calorie burn
  • Improved coordination

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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 straight leg kickback exercise should be avoided if you have any pre-existing injuries or conditions in your lower back, hips, knees, or ankles. This exercise puts a lot of strain on these areas and could worsen any existing issues. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult a doctor or physical therapist before continuing. It is also not recommended for pregnant women or those who are recovering from surgery. It is important to listen to your body and avoid this exercise if it causes any discomfort or pain.

    • 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 a resistance band that is appropriate for your strength level
  • Keep your core engaged throughout the exercise
  • Keep your supporting leg slightly bent
  • Avoid arching your back
  • Keep your hips and shoulders square to the ground
  • Do not swing your leg, focus on controlled movements
  • Do not lock your knee at the top of the movement
  • Breathe regularly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • sciatica
  • lower back pain
  • hip pain
  • knee pain

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    Frequently asked questions

     

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