Straight leg mule kick exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Straight leg mule kick )

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Name of exercise  AROM hip ext stand knee straight
Other names of exercise Straight leg mule kick
Description of exercise The straight leg mule kick exercise is a dynamic movement that targets the glutes, hamstrings, and core muscles. To perform this exercise, start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your leg straight, lift one leg up and back, squeezing your glutes at the top of the movement. Then, bring your leg back down to the starting position and repeat on the other leg. This exercise not only strengthens the lower body muscles, but also improves balance and stability. It can be modified by adding resistance bands or ankle weights for an extra challenge.
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
  • Lean over table, bending at hips, stand on one leg.
  • Keep other knee straight.
  • Lift straight leg up and backward as shown.
  • Return to start position and repeat with other leg.

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    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Hamstring
    Category of Exercise Geriatrics
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Strengthen glute muscles
  • Improve balance
  • Increase hip mobility
  • Tone leg muscles
  • Enhance core stability
  • Improve posture
  • Burn calories
  • Increase explosive power
  • Improve coordination
  • Enhance 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 straight leg mule kick exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement. It is also not recommended for beginners or individuals with weak core muscles as it requires a certain level of strength and stability to perform correctly. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a medical professional. Additionally, pregnant women should avoid this exercise as it puts pressure on the abdominal muscles. Lastly, if you are recovering from a lower back injury, it is important to avoid this exercise as it can strain the lower back muscles.

    • 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
  • Keep your core engaged throughout the movement
  • Protect your lower back by maintaining a neutral spine
  • Start with a small range of motion and gradually increase it
  • Use a stable surface or support for balance if necessary
  • Avoid locking your knees at the top of the movement
  • Keep your arms relaxed and by your sides
  • Breathe continuously and avoid holding your breath
  • Do not overextend your leg or hyperextend your knee
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • knee pain
  • back pain
  • hip pain
  • sciatica
  • osteoarthritis
  • tendinitis
  • plantar fasciitis

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    Frequently asked questions

     

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