Weight hip hike exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weight hip hike )

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Name of exercise  Resist hip hike uni stand
Other names of exercise Weight hip hike
Description of exercise Weight hip hike exercise is a strength training exercise that focuses on the muscles in the hips, core, and legs. It involves standing with one foot on a raised platform or step and the other foot on the ground. The individual then lowers their hips towards the ground, keeping the knee of the standing leg slightly bent and the other leg straight. This movement is repeated for a set number of repetitions before switching to the other leg. Adding weights, such as dumbbells or a barbell, can increase the intensity of the exercise and help build muscle in the hips and core. Weight hip hike exercise can improve balance, stability, and overall lower body strength.
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
  • Place weight on ankle.
  • Stand on a elevated step with one leg as shown.
  • Keep knees straight.
  • Lift hip as high as possible, and lower.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation, Hyperextension

    Benefits of exercise

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

  • Improved balance
  • Stronger hip muscles
  • Better posture
  • Increased core stability
  • Improved coordination
  • Increased hip flexibility
  • Reduced risk of hip injuries
  • Improved sports performance
  • Toned glutes
  • Stronger lower back muscles

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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

  • Weight hip hike exercise should be avoided if you have any pre-existing injuries or pain in your hips, lower back, or knees. This exercise puts a lot of strain on these areas and can exacerbate existing issues. It is also not recommended for pregnant women or those with pelvic floor dysfunction. Additionally, if you are new to exercising or have a weak core, it is best to avoid this exercise until you have built up some strength and stability. It is important to listen to your body and not push yourself too hard, as this can lead to injury. If you experience any discomfort or pain while performing weight hip hikes, it is best to stop and consult with a healthcare professional.

    • 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 proper form and technique
  • Start with lighter weights and gradually increase as your strength improves
  • Avoid arching your back or rounding your shoulders
  • Keep your core engaged throughout the exercise
  • Do not hold your breath, remember to breathe
  • Use a stable surface to perform the exercise
  • Do not swing your hips or use momentum to lift the weight
  • Do not overexert yourself, listen to your body and take breaks if needed
  • Consult a professional trainer if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Scoliosis
  • Hip pain
  • Low back pain
  • Osteoporosis
  • Sciatica
  • Herniated disc
  • Pelvic tilt

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    Frequently asked questions

     

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