Knee & Hip Isometric Exercises

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Buy Leg Isometric WorksheetSponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Activ5 for providing Doctor Jo with a free Activ5 to use. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

Isometric exercises are used when you are not ready to perform strengthening exercises with full movements because you don't have enough strength yet, or because it hurts too much. Here are some isometric exercises for the lower extremities.

Today I'm using the Activ5 to help me track the exercises. Click here to purchase the Activ5.

Sometimes after an injury or surgery, you might be on precautions, and not be allowed to do certain movements yet. Isometric exercises are a great way to get the muscles working again without the movement.

The first exercises are quad sets. Sit in long sitting with your legs straight out in front of you. If you want, put a rolled towel underneath your knee to give yourself a target. Then squeeze your knee down into the roll towards the ground. Hold it for 3-5 seconds, and do ten of them. If you want to see how hard you are pushing, and track your progress, you can buy equipment that helps with this.

Next is a hamstring set. Bend up your knees in a hooklying position. Push your heel down into the ground and hold it for 3-5 seconds, do this 10 times.

The next two are hip abductor and adductor isometric exercises. First take a belt and wrap it around your thighs just above your knees. Push outwards toward the belt like your legs are opening up like a clamshell. Hold for 3-5 seconds, and repeat 10 times.

Finally, take a ball or pillow folded in half, and put it between your knees. Squeeze into the ball and hold for 3-5 seconds, repeat 10 times.

Related Videos:

Knee Isometric / Knee Setting Exercises

Real-Time Knee Pain Exercises & Stretches


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.