Side lunge/squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side lunge/squat )

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Name of exercise  Dynam knee side squat
Other names of exercise Side lunge/squat
Description of exercise Side lunge/squat is a lower body exercise that targets the glutes, quadriceps, and hamstrings. To perform this exercise, stand with your feet shoulder-width apart and take a big step to the side, keeping your toes pointed forward. Bend your knee and lower your body until your thigh is parallel to the ground. Make sure to keep your back straight and your weight on your heels. Push through your heel to return to the starting position and repeat on the other side. This exercise not only strengthens the lower body muscles but also improves balance and stability. It can be modified by adding weights or increasing the range of motion for a more challenging workout.
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
  • Begin standing.
  • Step sideways to right with right leg into a side squat.
  • Step back up to standing.
  • Repeat.
  • Repeat series stepping to left with left leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps , Hamstring
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing, Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Abduction
    Type of Action Abduction, Adduction, Flexion, Extension

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance and stability
  • Targets multiple muscle groups
  • Enhances flexibility
  • Can be modified for different fitness levels
  • Builds core strength
  • Increases range of motion in hips and knees
  • Helps prevent injuries
  • Burns calories and aids in weight loss
  • Can be done without equipment.

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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 lunge/squat exercise should be avoided if you have any injuries or pain in your knees, hips, or lower back. It also may not be suitable for individuals with balance issues or those who are pregnant. If you have any chronic conditions such as arthritis or osteoporosis, it is best to consult with a doctor or physical therapist before attempting this exercise. Additionally, if you are new to exercising or have not been physically active for a while, it is important to start with modifications and gradually build up to the full exercise to avoid injury. It is always important to listen to your body and stop if you experience any discomfort or pain during the exercise.

    • 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
  • Use proper form and technique
  • Keep your back straight and core engaged
  • Start with a comfortable range of motion
  • Avoid locking your knees
  • Use a chair or wall for support if needed
  • Do not let your knees go past your toes
  • Keep your weight evenly distributed on both feet
  • Breathe properly throughout the exercise
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • diabetes
  • obesity
  • osteoporosis
  • back pain

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    Frequently asked questions

     

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