Single leg bridge on step exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg bridge on step )

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Name of exercise  AROM lumbar ext, supine (single leg bridge) w/step
Other names of exercise Single leg bridge on step
Description of exercise The single leg bridge on step exercise is a variation of the traditional bridge exercise that targets the glutes, hamstrings, and core muscles. To perform this exercise, you will need a step or sturdy elevated surface. Begin by lying on your back with one foot on the step and the other leg extended straight out. Pressing through the heel of the foot on the step, lift your hips off the ground until your body forms a straight line from your shoulders to your knee. Hold for a few seconds before lowering back down. This exercise helps improve balance, stability, and strength in the lower body.
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 back with one foot on step and other leg extended.
  • Lift buttocks upward, keeping one leg straight.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Increased glute strength
  • Improved hip stability
  • Better balance and coordination
  • Reduced risk of injury
  • Enhanced core stability
  • Improved posture
  • Increased lower body muscle activation
  • Improved overall lower body strength
  • Can be modified for different fitness levels
  • Can be done anywhere with a step or elevated surface

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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 single leg bridge on step exercise should be avoided if you have any existing injuries or pain in your hips, back, or knees. This exercise puts a lot of strain on these areas and can aggravate any pre-existing conditions. It should also be avoided if you have balance issues or have difficulty stabilizing yourself on one leg. If you are pregnant, it is best to avoid this exercise as it can put pressure on your abdominal muscles. Additionally, if you are a beginner or have not built up enough strength in your glutes and hamstrings, this exercise may be too challenging and should be avoided until you have built up enough strength.

    • 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
  • Keep your head and neck in a neutral position
  • Do not arch your back
  • Avoid locking your knees
  • Start with a lower step and gradually increase the height
  • Keep your foot firmly planted on the step
  • Do not rush the movement, maintain control
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Lower back pain
  • Osteoarthritis
  • Osteoporosis
  • Ankle sprains
  • Plantar fasciitis
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Piriformis syndrome
  • Sciatica

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    Frequently asked questions

     

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