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

( Single leg hop )

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Name of exercise  AROM knee single to single hop
Other names of exercise Single leg hop
Description of exercise Single leg hop – diagonal forward backward 45 exercise is a plyometric exercise that targets the lower body, specifically the quadriceps, hamstrings, and glutes. It involves jumping on one leg in a diagonal direction, alternating between forward and backward movements at a 45-degree angle. This exercise helps to improve balance, coordination, and explosive power in the legs. It also strengthens the muscles and tendons in the lower body, which can help prevent injuries. To perform this exercise, stand on one leg with the knee slightly bent, then hop diagonally forward at a 45-degree angle, landing softly on the same leg. Immediately hop diagonally backward at a 45-degree angle, and continue alternating between forward and backward hops for the desired number of repetitions.
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 forward, staying on one leg.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction, Adduction

    Benefits of exercise

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

  • Improved balance
  • Increased strength in lower body
  • Enhanced coordination
  • Improved agility
  • Increased power
  • Improved proprioception
  • Reduced risk of injury
  • Improved sports performance
  • Increased muscle endurance
  • Improved overall lower body stability

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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 – diagonal forward backward 45 exercise is a plyometric exercise that involves jumping on one leg in a diagonal pattern. It is a high-impact exercise that can be challenging and potentially harmful if not performed correctly. It is important to avoid this exercise if you have any pre-existing knee or ankle injuries. It may also be unsuitable for individuals with balance issues or weak lower body muscles. Pregnant women and those with heart conditions should also avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any concerns or medical conditions. It is always better to err on the side of caution and choose a different exercise that is more suitable for your body and fitness level.

    • 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
  • Ensure proper form and technique
  • Start with small hops and gradually increase intensity
  • Keep your core engaged throughout the exercise
  • Avoid locking your knees
  • Use a stable surface to perform the exercise
  • Do not overextend your leg during the hop
  • Keep your arms relaxed and by your side
  • Listen to your body and stop if you experience any pain or discomfort
  • Consult a trainer or doctor if you have any previous injuries or medical conditions.

    • Helpful in Diseases

  • ACL injuries
  • Patellar tendinopathy
  • Ankle sprains
  • Hip bursitis
  • Plantar fasciitis
  • Hamstring strains
  • Groin strains
  • IT band syndrome
  • Osteoarthritis
  • Meniscus tears

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    Frequently asked questions

     

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