Same side functional step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Same side functional step up )

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Name of exercise  Func step up – same side
Other names of exercise Same side functional step up
Description of exercise The same side functional step up exercise is a lower body strength and stability exercise that involves stepping up onto a platform with the same leg that is closest to the platform. This exercise targets the quadriceps, glutes, and hamstrings, while also challenging balance and coordination. To perform this exercise, stand facing a platform or step with your feet hip-width apart. Step up onto the platform with your right foot, pushing through your heel to lift your body up. Then, bring your left foot up to meet your right foot on the platform. Step back down with your left foot, followed by your right. Repeat for the desired number of repetitions before switching sides. This exercise can be made more challenging by holding weights in your hands or increasing the height of the platform.
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 with step to right side.
  • Step up to the right with right leg.
  • Bring left leg up onto step.
  • Step down and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Flexion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Increased leg and glute strength
  • Improved balance and stability
  • Enhanced coordination and motor control
  • Targets specific muscle groups for unilateral training
  • Can be modified for different fitness levels
  • Helps with sports performance and daily activities
  • Low impact exercise for joint health
  • Can be done with minimal equipment
  • Can be incorporated into a full body workout
  • Can be used for rehabilitation and injury prevention

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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

  • Same side functional step up exercise should be avoided when an individual has any injury or pain in their lower body, specifically in the knee, hip, or ankle. This exercise requires the individual to put weight on one leg and lift the other leg onto a platform, which can put strain on the joints and aggravate any existing injuries. It is also not recommended for individuals with balance issues or those who are recovering from surgery. Additionally, if an individual experiences any discomfort or pain during the exercise, they should stop immediately and consult a medical professional. It is important to listen to your body and avoid any exercises that may cause further injury or discomfort.

    • 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
  • Use a stable and sturdy step or platform
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Use a weight or resistance that is appropriate for your fitness level
  • Do not rush through the exercise
  • Keep your knees aligned with your toes
  • Avoid locking your knees at the top of the movement
  • Keep your back straight and avoid leaning forward
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Cerebral palsy
  • Stroke
  • Muscular dystrophy
  • Spinal cord injury

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    Frequently asked questions

     

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