One leg backward hop exercise : How to do, Benefits, Side Effects, Uses, Precautions

( One leg backward hop )

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Name of exercise  Func hop uni – bkwd
Other names of exercise One leg backward hop
Description of exercise One leg backward hop exercise is a plyometric exercise that strengthens the lower body, specifically the glutes, hamstrings, and calves. To perform this exercise, stand on one leg with the knee slightly bent and the other leg lifted behind you. Then, hop backwards on the standing leg, landing softly on the ball of the foot. Use your arms for balance and power. Repeat for the desired number of reps before switching legs. This exercise helps to improve balance, stability, and explosive power in the legs. It can also be modified by adding a jump or using a resistance band for added difficulty.
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 on one leg.
  • Hop backward, landing on same foot.
  • Continue hopping backward.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise __
    Type of Action Extension, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased lower body strength
  • Improved coordination
  • Increased stability in ankle and knee joints
  • Improved agility
  • Increased cardiovascular endurance
  • Improved proprioception
  • Increased muscle tone in glutes and hamstrings
  • Improved athletic performance
  • Low impact exercise option

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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 one leg backward hop exercise should be avoided if you have any injuries or pain in your lower body, particularly in your ankles, knees, or hips. It is also not recommended for individuals with balance issues or those who are pregnant. If you have recently undergone surgery or have a history of joint problems, it is best to consult with your doctor before attempting this exercise. Additionally, if you feel any discomfort or strain while performing the exercise, stop immediately and seek advice from a fitness professional. It is important to listen to your body and avoid any exercises that may exacerbate existing injuries or conditions.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Wear appropriate footwear
  • Ensure proper form and technique
  • Start with a low intensity and gradually increase
  • Do not overextend or overexert yourself
  • Keep your core engaged and maintain balance
  • Avoid sudden movements or jerks
  • Listen to your body and stop if you feel any pain or discomfort
  • Do not perform the exercise on a slippery surface
  • Consult a trainer or medical professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Knee pain
  • Muscle pain
  • Obesity
  • Arthritis
  • Osteoporosis

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    Frequently asked questions

     

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