Foam roll single leg squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Foam roll single leg squat )

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Name of exercise  AROM knee squat uni w/foam roll
Other names of exercise Foam roll single leg squat
Description of exercise The foam roll single leg squat is a challenging exercise that targets the lower body muscles, particularly the glutes, quads, and hamstrings. To perform this exercise, you will need a foam roller and a stable surface to balance on. Begin by standing on one leg with the other leg extended behind you, resting on the foam roller. Slowly lower yourself into a squat position, keeping your weight on the heel of your standing leg. As you lower, the foam roller will move down your leg, providing a deep stretch. Push through your heel to return to the starting position. This exercise improves balance, stability, and overall leg strength.
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
  • Place foam roll on floor with flat side down.
  • Stand on half roll with one foot and other foot in air.
  • Bend knee of weight bearing leg and straighten.
  • Repeat sets and reps with other leg.

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    Video Tutorial

     

    Body Part Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Plantarflexion

    Benefits of exercise

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

  • Improves balance
  • Increases stability
  • Targets glute muscles
  • Strengthens quads
  • Enhances core strength
  • Increases flexibility
  • Improves range of motion
  • Reduces risk of injury
  • Increases muscle activation
  • Improves overall lower body 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

  • Foam roll single leg squats should be avoided if you have any recent injuries or pain in your lower body, particularly in the knee, hip, or ankle. This exercise places a lot of stress on these joints and could aggravate any existing issues. It is also not recommended for beginners or those with poor balance or stability as it requires a high level of strength and control. If you have any conditions that affect your ability to balance or bear weight on one leg, such as arthritis or osteoporosis, it is best to avoid this exercise. It is always important to consult with a healthcare professional before attempting any new exercises, especially if you have any underlying medical conditions.

    • Precautions

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

  • Use a stable and flat surface
  • Ensure proper form and alignment
  • Start with a lighter foam roller
  • Engage core muscles
  • Keep knee in line with toes
  • Avoid excessive forward leaning
  • Don’t rush through the movement
  • Breathe properly
  • Use a mirror for visual feedback
  • Stop if experiencing pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • IT band syndrome
  • Patellar tendinitis
  • Shin splints
  • Plantar fasciitis
  • Hip pain
  • Lower back pain
  • Sciatica
  • Piriformis syndrome
  • Hamstring strain
  • Quadriceps strain
  • Ankle sprain
  • Achilles tendinitis
  • Calf strain
  • Tarsal tunnel syndrome
  • Bursitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Muscle imbalances
  • Postural imbalances

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    Frequently asked questions

     

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