Kneeling leg extensions with crossed foam short rolls exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling leg extensions with crossed foam short rolls )

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Name of exercise  AROM hip ext uni quadruped w/foam roll short perp
Other names of exercise Kneeling leg extensions with crossed foam short rolls
Description of exercise Kneeling leg extensions with crossed foam short rolls is a lower body exercise that targets the quadriceps muscles. To perform this exercise, you will need two foam short rolls and a mat. Start by kneeling on the mat with your knees hip-width apart and the foam rolls placed under your shins. Slowly extend one leg behind you, keeping your foot flexed and your knee in line with your hip. Hold for a few seconds, then return to the starting position. Repeat on the other leg. The crossed foam rolls add an extra challenge to this exercise by providing an unstable surface, forcing your muscles to work harder to maintain balance. This exercise can help improve leg strength, stability, and balance.
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
  • Kneel on hands and knees on four short foam rolls with foam rolls perpendicular to body as shown.
  • Extend one leg backward and return to start position.
  • Extend other leg backward and return to start position.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Increased quadriceps strength
  • Improved knee stability
  • Enhanced balance
  • Greater range of motion
  • Reduced risk of injury
  • Improved athletic performance
  • Better posture
  • Strengthened core muscles
  • Improved overall lower body strength
  • Increased muscle definition

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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

  • Kneeling leg extensions with crossed foam short rolls exercise should be avoided if you have any knee injuries or pain, as this exercise can put strain on the knee joint. It is also not recommended for individuals with balance issues or weak core muscles, as it requires stability and control. Pregnant women should avoid this exercise as well, as it can put pressure on the abdomen. If you have any previous back injuries or conditions, it is best to avoid this exercise as it can put strain on the lower back. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

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

  • Keep low back and trunk stable and in a neutral position.

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Osteoporosis
  • Knee pain
  • Muscle weakness
  • Joint stiffness

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    Frequently asked questions

     

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