Squatting leg reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Squatting leg reach )

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Name of exercise  Dynam hip abd squat
Other names of exercise Squatting leg reach
Description of exercise The squatting leg reach exercise is a full-body movement that targets the legs, core, and upper body. To perform this exercise, start by standing with your feet shoulder-width apart and your arms extended in front of you. Lower into a squat position, keeping your back straight and your weight in your heels. As you come up from the squat, lift one leg off the ground and reach your opposite hand towards your toes. Hold for a second, then return to the starting position. This exercise helps to improve balance, strengthen the legs, and engage the core muscles. It can be modified for all fitness levels by adjusting the depth of the squat and the reach distance.
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
  • Begin squatting with knees apart, hands in front on floor for support as shown.
  • Extend leg to the side and return.
  • Extend other leg to the side and return.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Abduction, Adduction
    Type of Action Flexion, Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Increased flexibility
  • Strengthened core muscles
  • Improved coordination
  • Enhanced athletic performance
  • Improved posture
  • Reduced risk of injury
  • Improved range of motion
  • Increased 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 squatting leg reach exercise is a popular lower body exercise that involves squatting down and reaching one leg out to the side while keeping the other leg planted on the ground. While this exercise can be beneficial for building strength and flexibility in the legs, there are certain situations where it should be avoided.Firstly, individuals with knee or hip injuries should avoid this exercise as it puts a lot of strain on these joints. Pregnant women should also avoid this exercise as it can be uncomfortable and potentially harmful for the baby.Additionally, those with balance issues or lower back problems should avoid this exercise as it requires stability and can put pressure on the lower back.If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a medical professional before continuing. It is always important to listen to your body and avoid any exercises that may cause harm.

    • 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 proper form throughout the exercise
  • Engage core muscles to support the spine
  • Keep feet shoulder-width apart
  • Avoid locking knees or hyperextending them
  • Do not round the back or hunch shoulders
  • Use a stable surface or wall for support if needed
  • Start with a comfortable range of motion and gradually increase
  • Do not hold your breath, breathe in and out during the movement
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • ACL injuries
  • Knee pain
  • Hip pain
  • Ankle sprains
  • Muscle imbalances

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    Frequently asked questions

     

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