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

( Single leg hop forward same side 45 )

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Name of exercise  Func uni hop – fwd same side 45
Other names of exercise Single leg hop forward same side 45
Description of exercise The single leg hop forward same side 45 exercise is a plyometric exercise that targets the lower body, specifically the quadriceps, glutes, and calves. To perform this exercise, stand on one leg with the knee slightly bent and the other leg lifted off the ground. Hop forward at a 45-degree angle, landing on the same leg and maintaining balance. As you hop, swing your arms in a natural running motion to help with momentum. Repeat for the desired number of repetitions before switching legs. This exercise helps to improve balance, coordination, and explosive power in the lower body. It can also be modified to increase difficulty by adding weights or performing on an unstable surface.
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 45 degrees to right landing on right foot.
  • 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 Abduction, Plantarflexion, Extension

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened leg muscles
  • Increased stability in ankle and knee joints
  • Improved agility and quickness
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved proprioception and body awareness
  • Increased core strength
  • Improved single-leg stability
  • Enhanced functional movement patterns

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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 forward same side 45 exercise is a plyometric exercise that involves hopping forward on one leg while keeping the same leg in front at a 45 degree angle. While this exercise can be beneficial for improving lower body strength and balance, there are certain situations where it should be avoided.Firstly, individuals with knee or ankle injuries should avoid this exercise as it puts a lot of stress on these joints and could worsen the injury. Additionally, those with balance issues or weak leg muscles may struggle with this exercise and could risk falling or injuring themselves.Pregnant women should also avoid this exercise as it could put pressure on the abdominal muscles and pelvic floor.Furthermore, individuals with any existing medical conditions or chronic injuries should consult with a doctor or physical therapist before attempting this exercise.It is also important to avoid this exercise if you are feeling fatigued or have not properly warmed up, as this could increase the risk of injury.Overall, it is important to listen to your body and avoid this exercise if you have any concerns or limitations that could put you at risk for injury.

    • 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
  • Keep your core engaged throughout the movement
  • Maintain good balance and stability
  • Start with a small range of motion and gradually increase it
  • Keep your knee in line with your toes
  • Avoid locking your knee at the top of the movement
  • Do not rush the movement, focus on control and proper form
  • Use a soft surface or mat to reduce impact on joints
  • Listen to your body and stop if you experience any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • ACL injuries
  • MCL injuries
  • Meniscus injuries
  • Patellar tendonitis
  • Osteoarthritis
  • Quadriceps tendonitis

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    Frequently asked questions

     

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