Side hurdle exercise : How to do, Benefits, Side Effects, Uses, Precautions

Side hurdle : How to do, Benefits, Side Effects, Uses, Precautions ( Side hurdle )

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Name of exercise  Dynam knee circle fwd
Other names of exercise Side hurdle
Description of exercise The side hurdle exercise is a dynamic movement that targets the muscles of the lower body, specifically the glutes, quads, and hamstrings. It involves jumping over an obstacle, such as a hurdle or cone, from side to side in a lateral motion. This exercise helps improve agility, balance, and coordination, making it a popular choice for athletes and fitness enthusiasts. It also engages the core muscles and can be modified to increase or decrease the intensity based on fitness level. The side hurdle exercise is a great addition to any workout routine, as it not only strengthens the lower body but also adds an element of fun and challenge.
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
  • Lift leg outward from body while bending knee.
  • Circle thigh forward to front of body and lower, returning to standing.
  • Repeat series with other leg

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    Video Tutorial

    EX3471/YTB/Link

     

    Body Part Hip
    Type of Muscles Outer Thigh
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation, Abduction
    Type of Action Abduction, Adduction, Flexion, Extension, Circumduction

    Benefits of exercise

    EX3471/T1(ME/1)

  • Improved hip mobility
  • Strengthened glute muscles
  • Increased balance and coordination
  • Enhanced athletic performance
  • Reduced risk of lower body injuries
  • Improved overall leg strength
  • Improved flexibility in hips and groin
  • Improved core stability
  • Increased range of motion in hips
  • Improved lateral movement abilities

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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 side hurdle exercise is a plyometric exercise that involves jumping over a hurdle placed to the side of the body. This exercise is great for improving lower body strength, power, and agility. However, there are certain situations where it should be avoided.Firstly, individuals with knee, ankle, or hip injuries should avoid this exercise as it puts a lot of stress on these joints and can worsen the injury. Pregnant women should also avoid this exercise as their changing center of gravity can increase the risk of falling.Furthermore, if you have a history of lower back pain or have a weak core, it is best to avoid this exercise as it can put strain on the lower back.Lastly, if you are new to exercise or have not properly warmed up, it is best to avoid the side hurdle exercise as it requires a high level of coordination and can increase the risk of injury if performed incorrectly. It is always important to consult with a healthcare professional before starting any new exercise routine to ensure it is safe for your individual needs and abilities.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use proper form and technique
  • Start with a lower height hurdle and gradually increase
  • Keep the hurdle at a safe distance from your body
  • Always have a spotter or trainer present
  • Wear proper athletic shoes
  • Avoid overexertion and take breaks if needed
  • Listen to your body and stop if you feel pain or discomfort
  • Do not attempt the exercise if you have a previous injury or condition
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Knee injuries
  • Hip injuries
  • Ankle injuries
  • Back pain
  • Arthritis
  • Muscle strains
  • Sciatica
  • Plantar fasciitis
  • Bursitis
  • Tendinitis
  • Obesity
  • Diabetes
  • Heart disease

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    EX3471/FAQ/1

     

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