Single leg hop/turn to same side 180 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hop/turn to same side 180 )

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Name of exercise  Func uni hop/turn – same side 180
Other names of exercise Single leg hop/turn to same side 180
Description of exercise The single leg hop/turn to same side exercise is a plyometric movement that targets the lower body, specifically the glutes, quadriceps, and calves. It involves hopping on one leg while simultaneously rotating the body to face the same side. This exercise helps to improve balance, coordination, and explosive power in the lower body. It also works on strengthening the stabilizing muscles of the hips and core. To perform this exercise, stand on one leg with the opposite knee slightly bent, then hop and rotate the body to face the same side, landing back on the starting leg. Repeat for the desired number of repetitions, then switch legs. This exercise can be modified by adding a medicine ball or resistance band for added challenge.
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 and turn body to right 180 degrees in place, 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 Flexion, Rotation, Circumduction, Extension

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Improved agility
  • Increased lower body strength
  • Improved proprioception
  • Improved joint stability
  • Increased power and explosiveness
  • Improved single leg strength
  • Reduced risk of injury

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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/turn to same side exercise should be avoided in the following situations:Recent injury: If you have recently injured your leg, knee, or ankle, it is best to avoid this exercise as it could aggravate your injury and delay the healing process.
  • Balance issues: If you have balance issues or have a history of falls, this exercise may not be suitable for you. It requires good balance and stability to perform correctly and safely.
  • Joint pain: If you experience pain in your joints, especially in the leg, knee, or ankle, this exercise should be avoided. It could put additional stress on your joints and worsen your pain.
  • Unstable surface: This exercise should not be performed on an unstable surface such as a wobble board or balance disc. It could increase the risk of injury and make it difficult to maintain proper form.
  • Lack of strength: If you have weak leg muscles, it is best to avoid this exercise until you have built up enough strength. Otherwise, you may not be able to perform it correctly and increase the risk of injury.In general, it is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries. They can provide guidance on whether this exercise is appropriate for you and suggest modifications or alternative exercises.

    • 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
  • Ensure proper form and technique
  • Start with a lower intensity and gradually increase as you get comfortable
  • Use a stable surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Avoid looking down at your feet, keep your gaze forward
  • Do not rush through the movement, maintain a controlled pace
  • Keep your knee in line with your toes to avoid injury
  • Listen to your body and stop if you experience any pain or discomfort
  • Always cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • ACL injury
  • Knee pain
  • Ankle sprain
  • Hip osteoarthritis
  • Patellar tendinitis

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    Frequently asked questions

     

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