Single leg hop backward same side 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hop backward same side 45 )

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Name of exercise  Func uni hop – bkwd same side 45
Other names of exercise Single leg hop backward same side 45
Description of exercise The single leg hop box hop exercise is a plyometric exercise that targets the lower body muscles, particularly the glutes, quadriceps, and calves. It involves hopping on one leg onto a box or platform, landing softly, and then hopping back down to the starting position. This exercise helps to improve balance, stability, and explosive power in the legs. It can also be modified to challenge different fitness levels by adjusting the height of the box or adding weights. The single leg hop box hop is commonly used by athletes to improve their performance in sports that require jumping and quick changes in direction.
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.
  • Hop backwards 45 degrees to right.
  • Continue hopping.

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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, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased lower body strength
  • Enhanced coordination
  • Greater agility
  • Improved speed
  • Better knee stability
  • Reduced risk of injury
  • Improved athletic performance
  • Increased muscle endurance
  • Improved proprioception

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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 box hop exercises should be avoided in the following situations:Recent injury: If you have recently suffered an injury to your lower body, it is best to avoid this exercise until you have fully recovered. Trying to perform this exercise with a recent injury can worsen your condition and delay the healing process.
  • Lack of balance or stability: This exercise requires good balance and stability to be performed correctly and safely. If you struggle with balance or have a history of falls, it is best to avoid this exercise.
  • Joint pain or discomfort: If you experience any pain or discomfort in your ankles, knees, or hips while performing this exercise, it is best to stop and consult with a healthcare professional before continuing.
  • Pregnancy: Pregnant women should avoid this exercise as it puts extra strain on the lower body and can increase the risk of injury.
  • Cardiovascular issues: This exercise can be quite strenuous and may not be suitable for individuals with cardiovascular issues or high blood pressure.In general, it is important to listen to your body and avoid this exercise if it causes any pain, discomfort, or feels too challenging. 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 a stable and sturdy box
  • Maintain proper form throughout the exercise
  • Start with a lower box height and gradually increase as you get comfortable
  • Keep your core engaged and your back straight
  • Use your arms for balance and control
  • Land softly on the box and avoid slamming your feet
  • Do not rush the movement and maintain a steady pace
  • Avoid locking your knees at the top of the hop
  • Always consult a professional before attempting if you have any knee or ankle injuries

    • Helpful in Diseases

  • ACL injuries
  • Knee pain
  • Ankle sprains
  • Muscle strains
  • Tendonitis
  • Plantar fasciitis

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    Frequently asked questions

     

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