Single squat w/ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single squat w/ball )

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Name of exercise  AROM knee squat uni w/TG & ball
Other names of exercise Single squat w/ball
Description of exercise The single squat with ball exercise is a lower body exercise that targets the glutes, quads, and hamstrings. To perform this exercise, stand with your feet shoulder-width apart and hold a medicine ball in front of your chest. Slowly lower into a squat position, keeping your back straight and your knees behind your toes. As you come back up, push through your heels and engage your glutes. The added weight of the medicine ball increases the intensity of the exercise and helps to improve balance and stability. This exercise is great for building strength and toning the lower body, and can be modified for different fitness levels by using a lighter or heavier ball.
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
  • Lie on back on sliding incline board.
  • Place ball between foot and foot plate.
  • Slowly bend knee to 90 degrees.
  • Straighten leg and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    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)

  • Increased leg and core strength
  • Improved balance and stability
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Enhances functional movement patterns
  • Helps to prevent injuries
  • Engages the glutes and hamstrings
  • Can be done with minimal equipment
  • Can be incorporated into a full-body workout
  • Can be done anywhere, anytime

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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 squat with ball exercise should be avoided if you have any pre-existing knee or lower back injuries, as it puts a lot of strain on these areas. It should also be avoided if you experience any pain or discomfort during the exercise, as this could indicate an underlying issue. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much pressure on your pelvic floor muscles. If you have poor balance or stability, it is recommended to avoid this exercise as it requires a significant amount of coordination. Lastly, if you are new to exercise or have not been cleared by a doctor, it is best to avoid this exercise until you have built up strength and proper form through other exercises.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Control the foot on ball.

    • Helpful in Diseases

  • knee pain
  • hip pain
  • back pain
  • osteoarthritis
  • rheumatoid arthritis
  • sciatica
  • bursitis
  • tendinitis

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    Frequently asked questions

     

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