Full squat touch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Full squat touch )

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Name of exercise  AROM knee wall squat touch full
Other names of exercise Full squat touch
Description of exercise Full squat touch exercise is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. To perform this exercise, start by standing with your feet shoulder-width apart. Slowly lower your body into a squat position, keeping your back straight and your knees behind your toes. As you reach the bottom of the squat, touch the ground with your fingertips. Then, push through your heels to return to the starting position. This exercise not only strengthens the lower body muscles, but also improves balance, flexibility, and joint mobility. It can be modified by adding weights or performed at a faster pace for an added challenge.
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
  • Face away from wall, about 6-8 inches from wall, arms extended in front of chest as shown.
  • Squat down to 90 degrees until buttocks touches wall.
  • Straighten knees and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Plantarflexion, Dorsiflexion

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance and coordination
  • Engages multiple muscle groups
  • Can help prevent injuries
  • Increases flexibility and range of motion
  • Improves posture
  • Burns more calories than traditional squats
  • Can be modified for different fitness levels
  • Enhances athletic performance
  • Can be done with or without weights

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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

  • Full squat touch exercise should be avoided if you have any pre-existing knee, hip, or ankle injuries. This exercise puts a lot of strain on these joints and can worsen any existing conditions. It is also not recommended for individuals with balance issues or weak core muscles as it requires a high level of stability and control. Pregnant women should also avoid this exercise as it can put pressure on the abdominal area and potentially harm the developing baby. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult a doctor before continuing. Overall, it is important to listen to your body and avoid this exercise if you feel it may cause harm or discomfort.

    • 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 proper form and technique
  • Keep your feet shoulder-width apart
  • Keep your back straight throughout the exercise
  • Avoid locking your knees
  • Do not arch your back
  • Engage your core muscles
  • Keep your weight on your heels
  • Do not let your knees go past your toes
  • Start with a light weight and gradually increase as you become comfortable.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Lower back pain
  • Knee pain
  • Hip pain

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    Frequently asked questions

     

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