Leg pull up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Leg pull up )

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Name of exercise  Leg Pull Up
Other names of exercise Leg pull up
Description of exercise Leg pull up is a popular bodyweight exercise that targets the muscles of the core and upper body. To perform this exercise, you need a pull-up bar or a sturdy overhead structure. Start by hanging from the bar with your arms fully extended and your palms facing away from you. Engage your core and pull yourself up by bending your elbows and bringing your chest towards the bar. As you pull up, lift your legs up towards the bar, keeping them straight and together. Hold for a second at the top, then slowly lower yourself back to the starting position. This exercise helps to improve upper body strength, core stability, and overall body control. It can be modified for different fitness levels by adjusting the grip width and using resistance bands for assistance.
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 with legs extended and hands on floor slightly behind body midline.
  • Inhale and press up, straightening trunk.
  • Inhale and lift leg upward, keeping body straight.
  • Exhale and lower.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Back, Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    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
  • Toned and defined leg muscles
  • Increased flexibility and range of motion
  • Improved posture and alignment
  • Enhanced athletic performance
  • Engages multiple muscle groups
  • Can be modified for different fitness levels
  • Can help prevent injuries
  • Can be done without equipment

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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 leg pull up exercise is a challenging and effective exercise that targets the core, back, and leg muscles. However, there are certain situations where it may be best to avoid this exercise:If you have any injuries or pain in your back, shoulders, or legs, it is important to consult with a doctor or physical therapist before attempting this exercise. It may aggravate existing injuries or cause new ones.
  • Pregnant women should avoid this exercise as it puts strain on the abdominal muscles and could potentially harm the baby.
  • If you are a beginner or have not built up enough strength in your core and legs, it is best to start with easier exercises and gradually work your way up to the leg pull up.
  • If you experience dizziness or lightheadedness during the exercise, stop immediately and rest.
  • Individuals with high blood pressure or heart conditions should avoid this exercise as it can put strain on the cardiovascular system.Overall, it is important to listen to your body and consult with a professional before attempting any new exercises, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Avoid jerky movements
  • Do not lock your knees
  • Keep your core engaged
  • Avoid overexertion
  • Use a spotter if needed
  • Start with lower reps and gradually increase
  • Do not hold your breath
  • Stretch after completing the exercise

    • Helpful in Diseases

  • Muscle weakness
  • Lower back pain
  • Herniated disc
  • Sciatica
  • Osteoporosis

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    Frequently asked questions

     

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