Single leg hop backward diagonals exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hop backward diagonals )

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Name of exercise  Func uni hop – diag bkwd
Other names of exercise Single leg hop backward diagonals
Description of exercise The single leg hop backward opposite side 45 exercise is a plyometric movement that targets the lower body muscles, specifically the glutes, hamstrings, and quadriceps. It involves hopping backward on one leg while simultaneously rotating the torso 45 degrees to the opposite side. This exercise helps improve balance, coordination, and agility while also increasing power and strength in the legs. It can be modified for different fitness levels by adjusting the height and distance of the hop. This exercise is commonly used in sports training to mimic movements such as cutting and changing direction on the field or court. It is important to maintain proper form and control throughout the movement to prevent injury.
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 one leg.
  • Hop backward diagonally to one side, then the other, landing on same foot.
  • Repeat series with other leg.

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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 __
    Type of Action Extension, Abduction, Plantarflexion

    Benefits of exercise

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

  • Improved balance and stability
  • Increased leg and core strength
  • Enhanced coordination and agility
  • Improved proprioception and body awareness
  • Reduced risk of injury
  • Targets multiple muscle groups simultaneously
  • Can be modified for all fitness levels
  • Can be done with minimal equipment
  • Engages the glutes and hamstrings
  • Helps develop explosive power

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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 hop backward opposite side 45 is a plyometric exercise that involves jumping backwards on one leg while rotating the body 45 degrees to the opposite side. This exercise can be beneficial for improving balance, coordination, and lower body strength. However, there are certain situations where it may be best to avoid this exercise.Recent Injury: If you have recently injured your knee, ankle, or hip, it is important to avoid this exercise until you have fully recovered. Jumping and rotating on one leg can put a lot of stress on these joints and may worsen your injury.
  • Joint Pain: If you experience pain in your joints while performing this exercise, it is best to avoid it. Pain is your body’s way of telling you that something is wrong, and pushing through it can lead to further injury.
  • Lack of Balance: This exercise requires a good amount of balance and stability. If you have poor balance, it is best to avoid this exercise until you have improved your balance through other exercises.
  • Inadequate Warm-up: Plyometric exercises like single leg hop backward opposite side 45 should only be performed after a proper warm-up. Not warming up properly can increase your risk of injury, so make sure to warm up your muscles and joints before attempting this exercise.
  • Pregnancy: If you are pregnant, it is best to avoid this exercise as it can put stress on your joints and may not be safe for you and your baby.In conclusion, while single leg hop backward opposite side 45 can be a beneficial exercise, it is important to listen to your body and avoid it if you have any injuries, joint pain, poor balance, inadequate warm-up, or if you are pregnant. Always consult with a healthcare professional before starting any new exercise routine.

    • 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 proper form and technique throughout the exercise
  • Start with a lower intensity and gradually increase as you become more comfortable
  • Keep your core engaged and maintain good balance
  • Avoid jerky movements and maintain a smooth rhythm
  • Do not overextend your knee or ankle joints
  • Listen to your body and stop if you feel any pain or discomfort
  • Use a soft surface to land on to reduce impact on your joints
  • Keep your eyes focused straight ahead to maintain balance
  • Consult with a professional trainer before attempting the exercise for the first time.

    • Helpful in Diseases

  • ACL injuries
  • Lower extremity muscle strains
  • Ankle sprains
  • Patellofemoral pain syndrome
  • Iliotibial band syndrome

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    Frequently asked questions

     

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