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

( Single leg hop box hop )

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Name of exercise  Func uni hop – side/bkwd/side/fwd box
Other names of exercise Single leg hop box hop
Description of exercise Single leg hop C hop exercise is a plyometric exercise that focuses on strengthening the lower body and improving balance and stability. It involves jumping on one leg in a circular motion, resembling the letter “C”. This exercise targets the glutes, quadriceps, hamstrings, and calf muscles, as well as the core muscles for stability. It can be modified to increase or decrease the difficulty by adjusting the height of the hop or adding weights. The single leg hop C hop is beneficial for athletes as it mimics movements used in sports such as basketball, soccer, and tennis. It also helps improve coordination and agility, making it a great addition to any workout routine.
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 left, then hop backwards, then hop right, then hop forward, landing on right foot.
  • 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 __
    Type of Action Flexion, 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 hip stability
  • Improved agility
  • Increased ankle stability
  • Reduced risk of injury
  • Improved athletic performance
  • Increased bone density
  • Improved cardiovascular health

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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 hop C hop exercise should be avoided if you have any existing injuries or pain in your lower body, especially in your ankles, knees, or hips. It should also be avoided if you have any balance or coordination issues, as this exercise requires a certain level of stability and control. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put strain on your pelvic floor muscles. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a healthcare professional. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate existing conditions.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use proper footwear with good grip
  • Start with a lower intensity and gradually increase as you get comfortable
  • Keep your core engaged throughout the exercise
  • Keep your knees slightly bent to avoid strain
  • Maintain proper form and balance
  • Avoid overexertion and listen to your body
  • Do not rush the movement, focus on control
  • Keep your landing soft and controlled
  • Consult a professional if you have any previous injuries or pain.

    • Helpful in Diseases

  • ACL injuries
  • Knee pain
  • Patellar tendinitis
  • IT band syndrome
  • Meniscus tears
  • Osteoarthritis
  • Hip pain

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    Frequently asked questions

     

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