Weighted kneeling squat twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted kneeling squat twist )

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Name of exercise  Resist knee/ankle squat twist w/medicine ball
Other names of exercise Weighted kneeling squat twist
Description of exercise The weighted kneeling squat twist exercise is a full-body movement that targets the legs, core, and upper body. It involves kneeling on the ground with a weight held at chest level, then squatting down while twisting the torso to one side. The movement is then reversed, with the weight being lifted back up to the starting position. This exercise helps to improve balance, stability, and coordination while also strengthening the legs, glutes, and core muscles. It can be modified by using lighter or heavier weights, and is a great addition to any workout routine for building strength and improving overall fitness.
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
  • Squat with one leg in front of other holding medicine ball in front of body with both hands as shown.
  • Stay in squat position and move ball from left to right.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee, Ankle & Foot
    Type of Muscles Quadriceps, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Kneeling
    Difficulty Level High
    Direction of Exercise Flextion, Rotation, Horizontal Abduction, Horizontal Adduction
    Type of Action Rotation, Flexion, Circumduction, Extension

    Benefits of exercise

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

  • Increased core strength
  • Improved balance and stability
  • Strengthened leg muscles
  • Enhanced coordination
  • Improved posture
  • Increased hip mobility
  • Improved overall body strength
  • Reduced risk of injury
  • Improved athletic performance
  • Increased calorie burn and weight loss

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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 kneeling squat twist exercise should be avoided if you have any pre-existing knee or back injuries. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It is also not recommended for beginners or those who are not familiar with proper form and technique. If you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional. Additionally, pregnant women or individuals with high blood pressure should avoid this exercise as it can increase the risk of injury or complications. 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)

  • Consult a doctor before starting the exercise
  • Warm up properly before performing the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you become comfortable
  • Keep your back straight and core engaged throughout the exercise
  • Do not twist too far or too quickly
  • Use a stable and sturdy chair or bench to support your weight
  • Do not hold your breath, remember to breathe throughout the exercise
  • Avoid jerky movements or sudden changes in direction
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Lower back pain
  • Knee pain
  • Hip pain
  • Scoliosis
  • Fibromyalgia
  • Osteoarthritis
  • Rheumatoid arthritis
  • Ankylosing spondylitis

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    Frequently asked questions

     

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