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

( Partial squat touch )

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Name of exercise  AROM knee wall squat touch partial
Other names of exercise Partial squat touch
Description of exercise Partial squat touch is a lower body exercise that targets the quadriceps, glutes, and hamstrings. It involves standing with feet shoulder-width apart and performing a partial squat by bending the knees and lowering the hips until they are parallel to the ground. From this position, the individual reaches one hand down towards the ground while keeping the other hand on the hip. This movement engages the core and improves balance and stability. It can be modified by using a chair or bench for support. This exercise is beneficial for improving lower body strength, flexibility, and functional movement patterns. It can also help with preventing injuries and improving overall athletic performance.
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
  • Face away from wall, about 3-4 inches from wall, arms extended in front of chest as shown.
  • Squat down to 45 degrees until buttocks touches wall.
  • Straighten knees and repeat.

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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, Plantarflexion, Dorsiflexion

    Benefits of exercise

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

  • Builds lower body strength
  • Improves balance and stability
  • Targets quadriceps, hamstrings, and glutes
  • Increases core strength
  • Enhances athletic performance
  • Can be modified for different fitness levels
  • Can be done with or without weights
  • Helps prevent knee injuries
  • Increases range of motion
  • Can be incorporated into a full body workout routine

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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 touch exercise should be avoided by individuals with knee or hip injuries or pain, as this exercise puts pressure on these joints and can exacerbate existing issues. It should also be avoided by individuals with balance or stability issues, as the movement requires a certain level of coordination and control. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and potentially harm the developing baby. Additionally, those with back problems or spinal conditions should avoid this exercise, as the bending motion can put stress on the spine. It is important to consult with a healthcare professional before attempting this exercise if you have any underlying health conditions or concerns.

    • 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 back straight throughout the movement
  • Engage your core muscles to maintain stability
  • Use a suitable weight that you can control and maintain proper form
  • Keep your feet shoulder-width apart
  • Avoid locking your knees at the top of the movement
  • Do not let your knees go past your toes
  • Use a mirror or have a spotter to ensure proper form
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Hip pain
  • Balance and coordination issues

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    Frequently asked questions

     

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