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

( Prone single leg raise )

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Name of exercise  Prone Single Leg Raise
Other names of exercise Prone single leg raise
Description of exercise The prone single leg raise exercise is a bodyweight exercise that targets the glutes, hamstrings, and lower back muscles. It is performed by lying face down on the ground with one leg extended and the other bent at a 90-degree angle. The individual then lifts the extended leg off the ground while keeping the hips and lower back stable. This movement engages the core muscles and strengthens the hip extensors, which are important for maintaining good posture and preventing lower back pain. The prone single leg raise exercise can be modified by adding resistance bands or ankle weights for an added challenge. It is a great exercise for improving balance, stability, and overall lower body strength.
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, forehead supported, with legs straight.
  • Inhale, thinking of reaching and lengthening of body.
  • Exhale and initiate movement with hamstring and lift one leg upward.
  • Maintain neutral pelvis.
  • Inhale and lower leg and repeat with other leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Gluteal, Hamstring
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Abduction, Elevation, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Strengthened core
  • Increased hip mobility
  • Enhanced coordination
  • Better posture
  • Reduced risk of injury
  • Improved muscle endurance
  • Increased lower back stability
  • Improved muscle symmetry
  • Improved athletic performance

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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 single leg raise exercise should be avoided if you have any current injuries or pain in your lower back, hips, or legs. It should also be avoided if you have a history of disc herniation, sciatica, or any other spinal conditions. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much strain on your abdominal muscles. People with balance issues or those who are not able to support their body weight on their hands and knees should also avoid this exercise. It is always best to consult with a healthcare professional before attempting any new exercise, especially if you have any concerns or pre-existing conditions.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form throughout the exercise
  • Engage your core muscles
  • Breathe consistently and evenly
  • Start with a low number of repetitions and gradually increase
  • Avoid arching your back
  • Keep your raised leg straight
  • Use a mat or cushion for comfort
  • Stop if you experience any pain or discomfort
  • Consult a trainer or doctor if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Sciatica
  • Arthritis
  • Osteoporosis
  • Hip pain
  • Knee pain
  • Ankle pain

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    Frequently asked questions

     

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