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

( Single leg hop/turn backwards same side 45 )

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Name of exercise  Func uni hop/turn – bkwd same side 45
Other names of exercise Single leg hop/turn backwards same side 45
Description of exercise The single leg hop/turn backwards same side 45 exercise is a plyometric movement that targets the lower body, specifically the glutes, hamstrings, and quadriceps. It involves hopping and turning on one leg while keeping the other leg lifted and extended behind the body at a 45-degree angle. This exercise helps to improve balance, coordination, and explosiveness while also strengthening the muscles in the legs. It requires a strong core and proper form to execute correctly. To perform this exercise, start by standing on one leg with the other leg lifted and extended behind you. Hop and turn 45 degrees to the same side, landing on the same leg. Repeat 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 backwards to right 45 degrees while turning body in that direction and landing on right foot as shown.
  • 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 High
    Direction of Exercise __
    Type of Action Rotation, Circumduction

    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
  • Improved agility
  • Greater stability in the hips and knees
  • Improved proprioception
  • Increased power and explosiveness
  • Improved athletic performance
  • Reduced risk of injury
  • Improved overall body control

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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/turn backwards same side 45 exercise should be avoided if an individual has a history of knee or ankle injuries, as it puts a lot of strain on these joints. It should also be avoided if an individual is experiencing any current pain or discomfort in their lower body, as this exercise can exacerbate existing injuries or cause new ones. Additionally, if an individual has poor balance or coordination, they may struggle with this exercise and put themselves at risk of falling or injuring themselves. It is important to consult with a doctor or physical therapist before attempting this exercise to ensure it is safe for an individual’s specific needs and abilities.

    • 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
  • Wear appropriate footwear with good support
  • Choose a flat and even surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Maintain proper posture and alignment
  • Start with a low intensity and gradually increase as you feel comfortable
  • Avoid overexerting yourself and listen to your body’s limits
  • Keep your arms in a relaxed position by your sides
  • Do not rush the movement, focus on control and balance
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • ACL injuries
  • Ankle sprains
  • Patellar tendinopathy
  • Meniscus tears
  • IT band syndrome
  • Shin splints
  • Plantar fasciitis
  • Hip impingement
  • Osteoarthritis
  • Achilles tendinopathy

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    Frequently asked questions

     

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