Partial squat double leg exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Partial squat double leg )

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Name of exercise  AROM knee squat bil partial
Other names of exercise Partial squat double leg
Description of exercise Partial squat double leg exercise is a lower body strengthening exercise that targets the quadriceps, hamstrings, and glutes. To perform this exercise, stand with your feet shoulder-width apart and lower yourself into a squat position, keeping your back straight and your knees behind your toes. Instead of coming all the way up, only rise up about halfway before lowering back down. This partial range of motion increases the time under tension for your muscles, making the exercise more challenging. It also helps to improve balance and stability. This exercise can be modified by adding weights or progressing to a full squat, making it suitable for all fitness levels.
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 both legs.
  • Use wall or secure object to maintain balance if needed.
  • Bend knees to 45 degrees.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    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
  • Enhanced athletic performance
  • Reduced risk of injury
  • Increased muscle mass
  • Improved range of motion
  • Improved posture
  • Improved coordination
  • Increased calorie burn
  • Improved bone density

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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

  • Partial squat double leg exercises should be avoided if you have any existing knee or hip injuries, as this exercise puts a lot of strain on these joints. It should also be avoided if you have any issues with your balance or stability, as it requires good control and coordination. Pregnant women should also avoid this exercise, as the added weight and pressure on the pelvic floor can be harmful. If you are experiencing any pain or discomfort during the exercise, it is best to stop and consult with a doctor or physical therapist before continuing. Additionally, if you are new to exercise or have not properly warmed up, it is best to avoid this exercise to prevent 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
  • Keep your feet shoulder-width apart
  • Engage your core muscles throughout the exercise
  • Keep your knees in line with your toes
  • Avoid locking your knees at the top of the movement
  • Keep your back straight and chest lifted
  • Use a weight that is appropriate for your fitness level
  • Do not let your knees collapse inward
  • Avoid leaning too far forward or backward
  • Use proper form and technique at all times

    • Helpful in Diseases

  • Osteoarthritis
  • Knee pain
  • Hip pain
  • Lower back pain
  • Muscle weakness

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    Frequently asked questions

     

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