Single leg hip level reach out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hip level reach out )

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Name of exercise  Func uni stance – contra arm opp side reach hip lvl
Other names of exercise Single leg hip level reach out
Description of exercise Single leg hip level reach out is a bodyweight exercise that targets the core, glutes, and hip muscles. To perform this exercise, start by standing on one leg with the other leg slightly behind you. Engage your core and slowly hinge at the hips, reaching your arms towards the ground while keeping your back straight. As you reach down, lift your back leg behind you to hip level. Hold for a few seconds, then return to the starting position. This exercise helps improve balance, stability, and strength in the lower body. It also activates the glutes, which can help with posture and prevent lower back pain.
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
  • Stand on right leg with knee slightly bent with arms at sides.
  • Reach left arm to left side at hip level.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Extension, Plantarflexion, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Strengthened glutes
  • Improved hip mobility
  • Increased stability in the lower body
  • Improved coordination
  • Strengthened hamstrings
  • Improved posture
  • Increased flexibility
  • Reduced risk of injury

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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

  • Single leg hip level reach out exercise should be avoided if you have any current or previous injuries or pain in the hip, knee, or ankle. It also may not be suitable for individuals with balance issues or those who are new to exercising. If you have any pre-existing medical conditions such as arthritis, osteoporosis, or joint instability, it is best to consult with a healthcare professional before attempting this exercise. Pregnant women should also avoid this exercise as it may put unnecessary strain on the abdominal muscles. It is important to listen to your body and avoid this exercise if you experience any discomfort or pain.

    • 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
  • Start with a light weight or no weight at all
  • Keep the core engaged throughout the exercise
  • Maintain proper form and alignment
  • Avoid jerky or sudden movements
  • Do not overextend the reaching leg
  • Keep the supporting leg slightly bent
  • Use controlled and slow movements
  • Breathe evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • hip pain
  • hip impingement
  • hip bursitis
  • sciatica

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    Frequently asked questions

     

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