Weighted bent knee back leg lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted bent knee back leg lift )

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Name of exercise  Resist hip ext prone w/wt
Other names of exercise Weighted bent knee back leg lift
Description of exercise Weighted bent knee back leg lift is a strength training exercise that targets the glutes and hamstrings. It involves lying face down on a mat with a weight secured behind one knee and lifting that leg up towards the ceiling, keeping the knee bent at a 90-degree angle. This exercise can be done with a dumbbell, ankle weight, or resistance band to add extra resistance and challenge the muscles. It helps to improve lower body strength, stability, and balance while also toning and shaping the glutes and hamstrings. It is important to maintain proper form and engage the core muscles throughout the movement to prevent injury and maximize the benefits of this exercise.
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
  • Lie face down.
  • Place weight on ankle.
  • Start with leg bent to 90 degrees.
  • Lift involved leg up.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Abduction, Elevation, Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Core strengthening
  • Improved balance
  • Increased leg muscle endurance
  • Better posture
  • Enhanced athletic performance
  • Improved muscle definition
  • Increased hip mobility
  • Improved coordination
  • Reduced risk of injury
  • Greater overall strength

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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

  • Weighted bent knee back leg lift exercise should be avoided if you have any injuries or pain in your lower back, hips, or knees. It may also be unsuitable for individuals with weak core muscles or those who are pregnant. If you have a history of spinal or hip injuries, it is best to consult with a doctor or physical therapist before attempting this exercise. Additionally, if you experience any discomfort or pain during the exercise, it is important to stop immediately and seek medical advice. It is always important to listen to your body and avoid any exercises that may cause further injury or discomfort.

    • 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 light weights and gradually increase
  • Keep your back straight throughout the movement
  • Engage your core muscles to stabilize your body
  • Avoid swinging or jerking movements
  • Do not arch your lower back
  • Breathe properly and do not hold your breath
  • Keep your neck and shoulders relaxed
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoporosis
  • Muscle imbalances
  • Hip pain
  • Lower back pain

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    Frequently asked questions

     

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