Prone glut set exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone glut set )

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Name of exercise  Iso hip gluteal sets
Other names of exercise Prone glut set
Description of exercise Prone glut set exercise is a simple yet effective exercise that targets the gluteal muscles, also known as the buttocks. To perform this exercise, one needs to lie down on their stomach with their legs extended and arms placed by their sides. Then, the individual needs to squeeze their glutes and lift their legs off the ground, keeping them straight. The hips should be lifted off the ground and the body should form a straight line from head to toe. Hold this position for a few seconds and then slowly lower the legs back to the ground. This exercise helps to strengthen and tone the glute muscles, improving overall lower body strength and stability.
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
  • Lie on back or stomach, or stand.
  • Legs should be straight.
  • Squeeze buttocks together.
  • The knees may turn outward during the exercise.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Sacroiliac, Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing, Supine, Prone
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Strengthen glute muscles
  • Improve hip stability
  • Increase lower body strength
  • Improve posture
  • Enhance athletic performance
  • Reduce risk of injury
  • Improve balance and coordination
  • Target hard-to-reach glute muscles
  • Can be modified for different fitness levels
  • Can be done with little to no 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 prone glut set exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or glute muscles. This exercise puts a lot of strain on these areas and can worsen any pre-existing conditions. It is also not recommended for individuals with weak core muscles or poor balance, as it requires a stable core to perform correctly. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the developing baby. If you are unsure about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Do Not Hold Breath.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • sciatica

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    Frequently asked questions

     

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