Prone leg outs exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone leg outs )

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Name of exercise  AROM hip IR bil prone
Other names of exercise Prone leg outs
Description of exercise Prone leg outs is a bodyweight exercise that targets the glutes, hamstrings, and core muscles. To perform this exercise, start by lying on your stomach with your arms extended in front of you. Engage your core and lift your legs off the ground, keeping them straight. From this starting position, slowly lower one leg towards the ground while keeping the other leg lifted. Then, switch legs and repeat the movement. This exercise not only strengthens the lower body muscles, but also improves balance and stability. It can be modified by adding ankle weights or resistance bands for added intensity. Prone leg outs are a great addition to any workout routine for a stronger and more toned lower body.
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 face down.
  • Keep thighs in line with trunk.
  • Bend both knees to 90 degrees.
  • Move legs outward.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Abduction, Extension, Elevation

    Benefits of exercise

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

  • Strengthen core muscles
  • Improve balance and stability
  • Target glutes and hamstrings
  • Increase lower body strength
  • Enhance athletic performance
  • Improve posture
  • Engage multiple muscle groups
  • Increase flexibility
  • Burn calories
  • Can be done anywhere with no equipment needed

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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

  • Prone leg outs is a core strengthening exercise that involves lying on your stomach and lifting your legs off the ground. While this exercise can be beneficial for many individuals, there are certain situations where it should be avoided.Firstly, if you have any existing injuries or pain in your lower back, hips, or legs, prone leg outs may aggravate these conditions and should be avoided. Additionally, individuals with osteoporosis or weak bones should avoid this exercise as it puts pressure on the spine.Pregnant women should also avoid prone leg outs, as the pressure on the abdomen and pelvic area can be uncomfortable and potentially harmful.If you have any concerns or doubts about whether you should perform prone leg outs, it is best to consult with a medical professional before attempting the exercise. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

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

  • Keep pelvic area stationary.

    • Helpful in Diseases

  • Lower back pain
  • Hip pain
  • Sciatica
  • Arthritis
  • Osteoporosis
  • Knee pain
  • Ankle pain
  • Plantar fasciitis
  • Bursitis
  • Muscle imbalances

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    Frequently asked questions

     

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