Slide board single squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Slide board single squat )

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Name of exercise  AROM knee squat uni w/TG
Other names of exercise Slide board single squat
Description of exercise Slide board single squat exercise is a lower body strength training exercise that targets the glutes, quadriceps, and hamstrings. It involves standing on a slide board with one foot while the other foot slides out to the side, performing a squat motion. This exercise challenges stability and balance while also working on muscle strength and endurance. It can be modified by adjusting the depth of the squat or adding resistance with weights. The slide board allows for smooth and controlled movements, reducing the impact on joints. It is a great exercise for athletes, as it mimics the lateral movements often used in sports.
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
  • Set level of slide board.
  • Lie on back on board, place one foot on foot platform.
  • Bend knee to 90 degrees.
  • Straighten knee 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, Abduction, Adduction, Plantarflexion, Dorsiflexion

    Benefits of exercise

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

  • Full body workout
  • Improves lower body strength
  • Engages core muscles
  • Increases balance and stability
  • Targets multiple muscle groups simultaneously
  • Low impact on joints
  • Can be modified for different fitness levels
  • Enhances athletic performance
  • Improves coordination and agility
  • Can be used for cardio and strength training

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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 Slide board single squat exercise should be avoided if you have any existing knee or hip injuries, as it puts a lot of strain on these joints. It is also not recommended for individuals who are pregnant or have recently given birth, as it may put too much pressure on the pelvic floor muscles. If you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability. Additionally, if you have any lower back pain or spinal conditions, it is best to avoid this exercise as it can exacerbate these issues. Always consult with a healthcare professional before attempting any new exercises, especially if you have any pre-existing conditions.

    • Precautions

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

  • Use proper footwear
  • Start with a light weight
  • Keep back straight
  • Engage core muscles
  • Use slow and controlled movements
  • Avoid locking knees
  • Keep feet hip-width apart
  • Don’t let knees go past toes
  • Use a spotter for safety
  • Stop if experiencing pain or discomfort

    • Helpful in Diseases

  • Weakness
  • Osteoporosis
  • Osteoarthritis
  • Knee pain
  • Hip pain
  • Ankle pain
  • Muscle imbalances
  • ACL injuries

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    Frequently asked questions

     

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