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

( Single leg side hop )

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Name of exercise  AROM knee uni hop lateral
Other names of exercise Single leg side hop
Description of exercise Single leg side hop exercise is a plyometric exercise that targets the lower body muscles, particularly the glutes, quads, and calves. It involves hopping from side to side on one leg, while maintaining balance and stability. This exercise helps to improve coordination, agility, and explosiveness, making it a great addition to any workout routine. It also strengthens the muscles in the ankles, knees, and hips, which can help prevent injuries. To perform this exercise, stand on one leg with the knee slightly bent, then hop to the side and land softly on the same leg. Repeat for the desired number of reps before switching to the other leg.
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 left leg.
  • Hop sideways to left, staying on one leg.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Abduction, Eversion, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased agility
  • Strengthened leg muscles
  • Enhanced coordination
  • Improved stability
  • Increased cardiovascular endurance
  • Reduced risk of injury
  • Improved athletic performance
  • Improved proprioception
  • Increased muscle activation

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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 side hop exercises should be avoided in the following situations:Recent injury: If you have recently injured your leg or ankle, it is best to avoid single leg side hop exercises until you have fully recovered. These exercises can put a lot of strain on the injured area and may hinder the healing process.
  • Balance issues: If you have balance issues or feel unsteady on one leg, it is not recommended to perform single leg side hop exercises. This can increase the risk of falling and causing further injury.
  • Joint pain: If you experience pain in your hips, knees, or ankles, it is best to avoid single leg side hop exercises. These exercises can put a lot of stress on these joints and may worsen any existing pain or discomfort.
  • Pregnancy: Pregnant women should avoid single leg side hop exercises as they can be too strenuous and may increase the risk of injury.
  • Lack of strength or stability: If you do not have enough strength or stability in your legs, it is best to avoid single leg side hop exercises. These exercises require a certain level of strength and stability to be performed safely and effectively.In general, it is important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether you should perform single leg side hop exercises, it is best to consult with a doctor or physical therapist for personalized advice.

    • 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
  • Maintain a stable and balanced position throughout the movement
  • Keep the core engaged to support the body
  • Start with small hops and gradually increase the distance and height
  • Avoid excessive strain on the knees
  • Use proper footwear for support and stability
  • Avoid over-exertion and take breaks as needed
  • Keep the arms close to the body for balance
  • Avoid jerky or sudden movements
  • Consult a professional if you have any previous injuries or medical conditions.

    • Helpful in Diseases

  • Knee injuries
  • Ankle injuries
  • Hip injuries
  • Shin splints
  • Plantar fasciitis
  • Achilles tendinitis
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Stress fractures
  • Osteoarthritis

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    Frequently asked questions

     

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