Incline slide double ham curl exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Incline slide double ham curl )

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Name of exercise  AROM knee flx bil w/TG
Other names of exercise Incline slide double ham curl
Description of exercise The incline slide double ham curl exercise is a strength training exercise that targets the hamstrings, glutes, and lower back muscles. It involves lying on an inclined bench with the feet on a sliding board or towel, and using the hamstrings to pull the board towards the body while keeping the hips and core stable. This movement mimics the action of a leg curl machine, but with the added challenge of stabilizing the body on an incline. The incline slide double ham curl is a great exercise for building lower body strength, improving balance and stability, and preventing injuries. It can be modified for different fitness levels by adjusting the incline of the bench or the range of motion.
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
  • Sit on incline slide facing upward.
  • Place both feet in foot support at top of incline slide. Strap securely according to manufacturer instructions.
  • Bend knees so your body pulls slide upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Plantarflexion

    Benefits of exercise

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

  • Builds stronger hamstrings
  • Increases muscle definition
  • Improves balance and stability
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Helps prevent injuries
  • Enhances athletic performance
  • Can be modified for different fitness levels
  • Can be incorporated into a full-body workout routine
  • 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

  • The Incline slide double ham curl exercise should be avoided if you have any existing injuries or conditions that affect your knees, hamstrings, or lower back. This exercise puts a lot of strain on these areas and can worsen any existing issues. It should also be avoided if you are pregnant or have recently given birth, as your body may not be able to handle the added stress. Additionally, if you are a beginner or have limited strength and stability in your legs, it is best to avoid this exercise until you have built up enough strength and control to perform it safely. It is important to always listen to your body and consult with a professional trainer or doctor before attempting any new exercises.

    • 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 stable and secure incline bench
  • Adjust the bench to the appropriate angle for your fitness level
  • Keep your core engaged throughout the exercise
  • Start with lighter weights and gradually increase as you gain strength
  • Use controlled and smooth movements
  • Avoid swinging or jerking your body
  • Keep your shoulders relaxed and down
  • Do not arch your back or lift your hips off the bench
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoarthritis
  • Tendinitis
  • Patellar tendinitis
  • ACL injuries
  • Meniscus tears
  • IT band syndrome
  • Hamstring strains
  • Quadriceps strains
  • Patellofemoral pain syndrome
  • Runner’s knee
  • Jumper’s knee
  • Chondromalacia patella
  • Bursitis
  • Patellar dislocation
  • Patellar fracture

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    Frequently asked questions

     

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