Single to double 90 forward hop exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to double 90 forward hop )

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Name of exercise  AROM knee single to double fwd 90 hop
Other names of exercise Single to double 90 forward hop
Description of exercise The single to double 90 forward hop exercise is a plyometric movement that involves hopping from one leg to the other in a 90-degree angle while moving forward. It is a challenging exercise that targets the lower body muscles, including the glutes, hamstrings, and quadriceps. To perform this exercise, start by standing on one leg with the other leg bent at a 90-degree angle. Push off the ground with your standing leg and hop forward, landing on the other leg with the knee bent at a 90-degree angle. Repeat this movement, alternating legs with each hop. This exercise can help improve balance, agility, and explosive power in the legs.
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 one leg.
  • Hop forward and turn 90 degrees in air, landing on both legs.
  • Repeat, with same single leg but hop to other direction.
  • Repeat.

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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 High
    Direction of Exercise Rotation
    Type of Action Flexion, Extension, Abduction

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Enhanced coordination
  • Greater agility
  • Improved cardiovascular endurance
  • Increased explosiveness
  • Improved athletic performance
  • Reduced risk of injury
  • Improved body control
  • Increased lower body muscle definition

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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 to double 90 forward hop exercise should be avoided in certain situations to prevent injury and ensure safety. This exercise involves jumping from one foot to the other, rotating 90 degrees in mid-air, and then landing on both feet. It is a high-impact and dynamic movement that can put strain on the joints and muscles. Therefore, it should be avoided if you have any existing knee, ankle, or hip injuries. Pregnant women, individuals with balance or coordination issues, and those with a history of lower body injuries should also avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise to determine if it is suitable for your fitness level and any existing medical conditions.

    • 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
  • Use a soft and flat surface to perform the exercise
  • Maintain a steady and controlled pace
  • Keep your core engaged throughout the movement
  • Avoid locking your knees when landing
  • Keep your eyes focused on a fixed point in front of you
  • Use your arms to maintain balance and control
  • Do not push yourself too hard, listen to your body’s limits
  • Do not perform the exercise if you have any existing knee or ankle injuries
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • ACL injuries
  • Knee injuries
  • Ankle injuries
  • Hip injuries
  • Lower extremity muscle imbalances
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Shin splints
  • Plantar fasciitis

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    Frequently asked questions

     

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