Four point leg extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Four point leg extend )

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Name of exercise  AROM lumbar alt leg quadruped
Other names of exercise Four point leg extend
Description of exercise The four point leg extend exercise is a simple yet effective exercise that targets the muscles in your legs, specifically the glutes, quadriceps, and hamstrings. To perform this exercise, start by getting down on all fours with your hands directly under your shoulders and your knees under your hips. Keep your back straight and engage your core muscles. Slowly extend one leg straight back behind you, keeping your foot flexed and your leg in line with your body. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve balance, stability, and overall leg strength. It can also help to alleviate lower back pain and improve posture.
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
  • Begin kneeling on all fours.
  • Lift leg up and back.
  • Lower leg.
  • Lift opposite leg and lower.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Flexion, Abduction, Adduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased leg strength
  • Better balance and coordination
  • Targets multiple muscle groups
  • Can be done with or without equipment
  • Can be modified for different fitness levels
  • Helps prevent injury
  • Enhances athletic performance
  • Can be incorporated into various workouts
  • Improves overall lower body function

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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 Four point leg extend exercise is a popular exercise that targets the core and leg muscles. However, there are certain situations where it should be avoided.Recent injury or surgery: If you have recently suffered from an injury or have undergone surgery on your core or leg muscles, it is best to avoid this exercise until you have fully recovered. Performing it could worsen your condition and delay the healing process.
  • Chronic pain or inflammation: If you have chronic pain or inflammation in your core or leg muscles, it is important to consult with a doctor before attempting this exercise. It could aggravate your condition and cause further discomfort.
  • Weak core muscles: If you have weak core muscles, it is important to strengthen them before attempting this exercise. Otherwise, you may put unnecessary strain on your back and increase your risk of injury.
  • Pregnancy: Pregnant women should avoid this exercise, especially in the later stages of pregnancy. It can put too much pressure on the abdominal muscles and potentially harm the baby.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as it involves balancing on your hands and knees. This could increase your risk of falling and causing further injury.In general, it is always important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether or not you should perform the Four point leg extend exercise, consult with a doctor or certified fitness professional for guidance.

    • Precautions

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

  • Maintain neutral spine and do not allow low back to twist.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Muscle strains
  • Knee injuries

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    Frequently asked questions

     

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