Side leg raise w/wt. exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side leg raise w/wt. )

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Name of exercise  Resist hip abd sidelying w/wt (pedi)
Other names of exercise Side leg raise w/wt.
Description of exercise The side leg raise w/wt. exercise is a strength training exercise that targets the muscles in the outer thighs and hips. To perform this exercise, you will need a set of dumbbells or ankle weights. Begin by lying on your side with your legs straight and stacked on top of each other. Place the weight on the top leg, just above the ankle. Engage your core and lift the top leg as high as you can, keeping it straight. Slowly lower the leg back down to the starting position. Repeat for the desired number of repetitions and then switch to the other side. This exercise helps to improve 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 on uninvolved side, knee bent.
  • Keep involved leg straight, weight on ankle.
  • Lift leg upward.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise Child (Pedia)
    Type of Exercise Resisted (Pedia)
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Extension

    Benefits of exercise

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

  • Increased hip and glute strength
  • Improved balance and stability
  • Toned and sculpted thighs
  • Strengthened core muscles
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved posture
  • Increased flexibility
  • Burned calories and fat
  • Improved overall lower body strength

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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 leg raise with weight exercise should be avoided if you have any pre-existing injuries or conditions that affect your hips, knees, or ankles. This exercise puts strain on these joints and can worsen any existing issues. It should also be avoided if you are pregnant or have recently given birth, as it can put pressure on the pelvic area. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a medical professional. Additionally, if you are new to exercising or have not performed this exercise before, it is important to start with a lighter weight and gradually increase as your strength and technique improve.

    • 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 appropriate weight for your fitness level.
  • Keep your core engaged throughout the exercise.
  • Avoid swinging your leg or using momentum to lift the weight.
  • Keep your spine straight and avoid arching your back.
  • Do not lock your knee at the top of the movement.
  • Keep your foot flexed and pointed forward.
  • Breathe properly, exhale as you lift the weight and inhale as you lower it.
  • Do not lift the weight too high, as it can strain your hip flexors.
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Hip bursitis
  • Sciatica
  • Piriformis syndrome
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Knee osteoarthritis
  • ACL injuries
  • Meniscus tears

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    Frequently asked questions

     

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