Kneeling mule kick exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling mule kick )

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Name of exercise  AROM hip ext quadruped
Other names of exercise Kneeling mule kick
Description of exercise The kneeling mule kick exercise is a bodyweight exercise that targets the glutes, hamstrings, and core muscles. To perform this exercise, start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Keeping your core engaged, extend one leg straight back and then kick it up towards the ceiling, squeezing your glutes at the top of the movement. Slowly lower your leg back to the starting position and repeat on the same side for the desired number of repetitions before switching to the other leg. This exercise can help improve balance, stability, and overall lower body strength.
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 in four point kneeling.
  • Lift one leg up, keeping knee bent.
  • Lower and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increases core strength
  • Tones glutes and hamstrings
  • Improves balance and stability
  • Targets multiple muscle groups
  • Can be done with or without equipment
  • Helps with posture
  • Enhances athletic performance
  • Can be modified for different fitness levels
  • Improves coordination
  • 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

  • The kneeling mule kick exercise is a great way to target the glutes and hamstrings, but there are certain situations where it should be avoided. First and foremost, if you have any current injuries or pain in your knees, hips, or lower back, it is best to avoid this exercise. The kneeling position can put a lot of pressure on these areas and exacerbate any existing issues. Additionally, if you have poor balance or stability, it may be difficult to maintain proper form and control during the exercise, increasing the risk of injury. Lastly, if you are pregnant, it is best to avoid this exercise as it can put strain on the abdominal muscles and pelvic floor. Always listen to your body and consult with a professional 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
  • Maintain proper form throughout the exercise
  • Keep your core engaged and back straight
  • Avoid arching your back
  • Use a mat or cushion to protect your knees
  • Start with low intensity and gradually increase difficulty
  • Do not overextend your leg during the kick
  • Keep your hands shoulder-width apart on the ground
  • Breathe regularly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Spinal cord injuries
  • Arthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Osteoporosis
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Degenerative disc disease

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    Frequently asked questions

     

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