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

( Single to double leg side hop )

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Name of exercise  AROM knee single to double side ipsi hop
Other names of exercise Single to double leg side hop
Description of exercise Single to double leg side hop is a plyometric exercise that involves jumping from one leg to the other in a lateral direction. It is a dynamic movement that targets the lower body muscles, particularly the glutes, quadriceps, and calves. To perform this exercise, start by standing on one leg with the other leg slightly behind you. Then, hop to the side and land on the other leg, bringing the first leg to meet the second. This movement can be repeated for a desired number of reps or for a set amount of time. It helps to improve balance, coordination, and explosiveness, making it a great addition to any workout routine.
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 to right and land on both feet.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased lower body strength
  • Enhanced agility and quickness
  • Improved joint stability
  • Increased cardiovascular endurance
  • Improved neuromuscular control
  • Enhanced proprioception
  • Reduced risk of injury
  • Increased muscle endurance
  • Improved overall athletic performance

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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 leg side hop exercise should be avoided if you have any existing knee or ankle injuries or pain. It puts a lot of stress on these joints and can worsen the condition. It is also not recommended for individuals who are new to exercise or have poor balance and coordination. Pregnant women and individuals with high blood pressure or heart problems should also avoid this exercise as it can increase their heart rate and blood pressure. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a medical professional. It is important to listen to your body and avoid any exercises that may cause harm or aggravate any existing 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
  • Wear proper footwear with good grip
  • Ensure the exercise surface is flat and free of any obstacles
  • Keep your core engaged and maintain good posture throughout the exercise
  • Start with small hops and gradually increase the intensity
  • Avoid excessive bending of the knees
  • Do not let your knees collapse inward
  • Land softly on the balls of your feet
  • Keep your arms close to your body for balance
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • ACL injuries
  • Knee pain
  • Hip pain
  • Ankle sprains
  • Shin splints
  • Plantar fasciitis
  • IT band syndrome
  • Patellar tendinitis
  • Hamstring strains
  • Quadriceps strains
  • Osteoarthritis
  • Rheumatoid arthritis
  • Osteoporosis
  • Ankylosing spondylitis
  • Posterior tibial tendon dysfunction
  • Achilles tendinitis
  • Stress fractures
  • Muscle imbalances

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    Frequently asked questions

     

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