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

( Side squat walk )

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Name of exercise  Dynam leg side lunge squat
Other names of exercise Side squat walk
Description of exercise Side squat walk is a lower body exercise that targets the glutes, quadriceps, and inner and outer thighs. It involves performing a squat and then taking small steps to the side while maintaining the squat position. This exercise helps to improve balance, stability, and mobility in the hips and legs. It also engages the core muscles for added support and strength. To perform a side squat walk, stand with your feet shoulder-width apart and squat down. Keeping your chest up and back straight, take small steps to the side, maintaining the squat position. Repeat for a desired number of reps or distance. This exercise can be incorporated into a warm-up, as part of a leg workout, or as a standalone exercise for overall lower body strength and stability.
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 to right, dropping hips into a deep squat, keeping shin vertical and upper body forward as shown.
  • Bring left leg toward right leg and step up towards right into standing.
  • Repeat side walk lunging.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Abduction
    Type of Action Abduction, Adduction, Eversion, Inversion

    Benefits of exercise

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

  • Increased lower body strength
  • Improved balance and stability
  • Targets multiple muscle groups
  • Can be done with or without equipment
  • Can be modified for different fitness levels
  • Helps with coordination and agility
  • Can be incorporated into a dynamic warm-up
  • Can be used for injury prevention and rehabilitation
  • Can be done anywhere with enough space
  • Can add variety to a workout routine

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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

  • Side squat walk exercise should be avoided if you have any existing knee or hip injuries, as it puts pressure on these joints and can worsen the condition. It should also be avoided if you are pregnant, as it can be uncomfortable and potentially harmful for both you and your baby. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires stability and control. If you experience any pain or discomfort while performing the side squat walk, stop immediately and consult a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

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

  • Wear proper footwear
  • Warm up before starting
  • Keep your back straight
  • Engage your core muscles
  • Maintain a slow and controlled movement
  • Do not let your knees go past your toes
  • Keep your feet parallel
  • Avoid locking your knees
  • Do not overextend your legs
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Bursitis
  • Tendinitis
  • Plantar fasciitis
  • Sciatica
  • Piriformis syndrome
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Lower back pain
  • Post-surgery rehabilitation
  • Sports injuries

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    Frequently asked questions

     

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