Medicine ball partial squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball partial squat )

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Name of exercise  Resist knee squat partial behind head w/Medicine Ball
Other names of exercise Medicine ball partial squat
Description of exercise Medicine ball partial squat exercise is a strength training exercise that targets the lower body, specifically the quadriceps, hamstrings, and glutes. It involves holding a medicine ball at chest level while performing a partial squat, which means only bending the knees to about 90 degrees instead of a full squat. This exercise also engages the core muscles for stability and balance. The weight of the medicine ball adds resistance, making the exercise more challenging and effective for building muscle and improving overall lower body strength. It can be modified by using a lighter or heavier medicine ball, and can be incorporated into a full body workout routine for a well-rounded fitness regimen.
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 feet hip distance apart and hold medicine ball behind head.
  • Squat down to 45 degrees.
  • Return to standing and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression

    Benefits of exercise

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

  • Strengthens lower body
  • Improves balance and stability
  • Increases explosive power
  • Targets multiple muscle groups
  • Can be done with or without weights
  • Can be modified for different fitness levels
  • Can be incorporated into a variety of workouts
  • Increases range of motion
  • Improves coordination
  • Can be used for rehabilitation purposes

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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

  • Medicine ball partial squat exercises should be avoided if you have any knee or lower back injuries, as they put pressure on these areas. It is also not recommended for those with balance issues or weak core muscles, as it requires stability and control to perform correctly. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and pelvic floor. If you are new to exercise or have not done squats before, it is best to start with bodyweight squats and gradually progress to using a medicine ball. It is important to listen to your body and stop the exercise if you experience any pain or discomfort. Always consult with a doctor or certified trainer before starting any new exercise routine.

    • 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.
  • Use a medicine ball that is appropriate for your strength and fitness level.
  • Keep your feet shoulder-width apart and your back straight throughout the exercise.
  • Engage your core muscles to maintain stability.
  • Do not let the medicine ball drop too low as it can strain your knees.
  • Keep your knees aligned with your toes to prevent injury.
  • Do not arch your back or hunch your shoulders during the squat.
  • Avoid locking your knees at the top of the movement.
  • Start with a light weight and gradually increase as you become more comfortable with the exercise.
  • Consult a trainer or physician if you have any underlying medical conditions or injuries that could be aggravated by this exercise.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Back pain
  • Osteoarthritis
  • Hip pain
  • Ankle pain
  • Joint pain
  • Osteopenia
  • Fibromyalgia

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    Frequently asked questions

     

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