Lateral lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Lateral lunge )

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Name of exercise  AROM knee lateral squat
Other names of exercise Lateral lunge
Description of exercise The lateral lunge exercise is a dynamic movement that primarily targets the lower body muscles, specifically the glutes, hamstrings, and quadriceps. It involves stepping to the side and lowering the body into a lunge position, with one leg straight and the other bent at the knee. The movement challenges stability and balance, as well as improves flexibility and range of motion in the hips. It can be performed with or without weights, making it suitable for all fitness levels. The lateral lunge exercise is beneficial for athletes, as it mimics the side-to-side movements often seen in sports, and can also help prevent injuries by strengthening the muscles used in lateral movements.
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 with hands clasped behind neck.
  • Step and squat to left, moving weight to left leg, keeping right leg straight.
  • Straighten left knee and return to standing.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion, Abduction
    Type of Action Abduction, Adduction, Extension, Flexion, Adduction

    Benefits of exercise

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

  • Improved balance
  • Increased hip mobility
  • Strengthened glutes
  • Improved core stability
  • Increased leg strength
  • Reduced risk of injury
  • Improved coordination
  • Increased range of motion
  • Improved hip flexibility
  • Improved athletic performance

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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 lateral lunge exercise is generally a safe and effective exercise for most individuals. However, there are certain situations where it may be best to avoid this exercise:Knee injuries: The lateral lunge puts a lot of stress on the knees, so if you have a current or previous knee injury, it may be best to avoid this exercise.
  • Hip pain: The lateral lunge requires a lot of hip mobility, so if you have any hip pain or discomfort, it may be best to avoid this exercise.
  • Lower back pain: The lateral lunge can also put strain on the lower back, so if you have a history of lower back pain, it may be best to avoid this exercise.
  • Balance issues: This exercise requires good balance and stability, so if you have any balance issues or are prone to falling, it may be best to avoid the lateral lunge.
  • Pregnant women: Pregnant women should avoid this exercise as it may put too much pressure on the abdomen and pelvic area.It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries. They can provide personalized recommendations and modifications to ensure your safety and prevent any further injury.

    • 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 and technique throughout the movement
  • Keep your feet hip-width apart and toes pointed forward
  • Engage your core muscles to stabilize your body
  • Avoid locking your knees and keep them slightly bent
  • Do not let your knees extend beyond your toes
  • Keep your back straight and avoid rounding your shoulders
  • Use a comfortable range of motion and do not overstretch
  • Breathe regularly and do not hold your breath
  • Start with light weights and gradually increase as you become comfortable with the exercise.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Hip pain
  • Low back pain

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    Frequently asked questions

     

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