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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.
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