Jump squat on BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Jump squat on BOSU® )

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Name of exercise  AROM knee jump squat w/BOSU®
Other names of exercise Jump squat on BOSU®
Description of exercise Jump squat on BOSU® is a plyometric exercise that combines the traditional squat movement with the added challenge of balancing on a BOSU® ball. To perform this exercise, start by standing on the BOSU® ball with your feet shoulder-width apart. Lower into a squat position, keeping your chest up and your knees behind your toes. As you come up from the squat, explode off the BOSU® ball and jump up as high as you can, landing back on the BOSU® ball in a squat position. This exercise helps to improve lower body strength, balance, and explosive power, making it a great addition to any workout routine.
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
  • Stand on BOSU.
  • Bend knees and jump up and land back on BOSU.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased lower body strength
  • Improved balance and stability
  • Enhanced power and explosiveness
  • Engages core muscles
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Improves coordination and agility
  • Increases calorie burn
  • Low impact on joints
  • Can be incorporated into a full-body workout

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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

  • Jump squats on the BOSU® can be a challenging and effective exercise for building lower body strength and power. However, there are certain situations where this exercise should be avoided.Firstly, individuals with knee or ankle injuries or instability should avoid this exercise as the jumping motion can put too much stress on these joints and exacerbate the injury.Additionally, those with balance issues or who are new to exercise should avoid this exercise as the unstable surface of the BOSU® can increase the risk of falls and injury.Lastly, if the BOSU® is not properly inflated or secured, it can be unstable and increase the risk of injury. Always check the BOSU® before performing any exercises on it.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure the BOSU® is properly inflated and stable
  • Keep your core engaged throughout the movement
  • Use a controlled and fluid motion
  • Keep your knees in line with your toes
  • Land softly and absorb the impact with your legs
  • Avoid locking your knees at the top of the jump
  • Use your arms to help with balance and momentum
  • Do not arch your back or hunch your shoulders
  • Start with lower intensity and gradually increase as you become more comfortable

    • Helpful in Diseases

  • Arthritis
  • Obesity
  • Diabetes
  • Osteoporosis

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    Frequently asked questions

     

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