Face down bent knee back leg lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Face down bent knee back leg lift )

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Name of exercise  Resist hip ext prone w/wt (pedi)
Other names of exercise Face down bent knee back leg lift
Description of exercise The face down bent knee back leg lift exercise is a simple yet effective exercise that targets the glutes, hamstrings, and lower back muscles. To perform this exercise, start by lying face down on a mat with your legs extended and your arms by your sides. Bend one knee and lift your leg off the ground, keeping your foot flexed. Slowly raise your leg as high as you can, squeezing your glutes and keeping your hips and pelvis stable. Hold for a few seconds, then lower your leg back to the starting position. Repeat on the other leg. This exercise helps to strengthen and tone the muscles in your lower body, improving overall stability and balance.
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
  • Lie face down.
  • Place weight on ankle.
  • Start with leg bent to 90 degrees.
  • Lift involved leg up.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Hamstring
    Category of Exercise Child (Pedia)
    Type of Exercise Resisted, Resisted (Pedia)
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased glute activation
  • Better balance and stability
  • Enhanced posture
  • Targeted lower back muscles
  • Improved hip flexibility
  • Strengthened hamstrings
  • Reduced risk of lower back pain
  • Improved athletic performance
  • Toned and sculpted legs and buttocks

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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

  • Face down bent knee back leg lift exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or knees. It is also not recommended for individuals with balance issues or weak core muscles. Pregnant women should also avoid this exercise as it puts pressure on the abdomen and can be uncomfortable. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult with a healthcare professional. Additionally, it is important to avoid this exercise if you have any medical conditions that may be exacerbated by strenuous physical activity. Always listen to your body and modify or avoid exercises as needed.

    • 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 throughout the exercise
  • Engage core muscles to support the lower back
  • Avoid arching the back or lifting the head too high
  • Start with low repetitions and gradually increase as strength improves
  • Keep the leg movements controlled and avoid swinging
  • Do not push through pain or discomfort
  • Keep the neck and shoulders relaxed
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any sharp or shooting pain.

    • Helpful in Diseases

  • sciatica
  • arthritis
  • spinal stenosis
  • piriformis syndrome
  • hip pain
  • knee pain

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    Frequently asked questions

     

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