Leg Exercise Isometrics

Legendary Legs in a Few Minutes

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

Leg Exercise Isometrics focuses on the the legs are one of the largest muscles of the body and of particular interest for seniors. Many have problems with stiff hips, sore knees and ankles. The exercises below will strengthen and tone these areas and relieve many of these problems. Remember to keep it at you own pace and do what you feel comfortable with. 

Leg Exercise Isometrics focuses on the strength and tone of the quadriceps (the front of the legs), the hamstrings (on the back of the legs) and the bum (glutes).

Each position should ideally be held for 30 seconds at the beginning (though shorter if you fatigue). It should be noted that your blood pressure can rise dramatically when performing these techniques so if you suffer form hyper tension or a heart condition check with your doctor first.

Breathing during isometrics is also very important. You should NEVER hold your breath during Leg Exercise Isometrics or any other body part for that matter. The best way to breath is by taking a deep breath prior to an exercise and while tensing the stomach slowly “hissing” it out like a flat tyre or a snake. This will cause extra tension and power allowing you to push harder and really get the best results.

Check out over 10 Leg Exercise Isometrics Below

Isometric Wall Chair

Isometric Wall SquatIsometric Wall Squat

Not for the faint at heart! This exercise is a tough one but provides incredible benefits for the whole lower body. It’s very easy to perform and one of the key leg exercises I teach in my Perfect Body Isometrics course. If you want to develop killer legs and a killer body - that the's program to check out. ;-)

  1. Simply sit up against a wall with you’re your legs at a 90 degree angle ant the hip and knee.
  2. Create a box with the legs.
  3. To make it easier just stand a little higher.
  4. Make sure your knee are in line with your ankles and are hips distance apart (by this I mean no knees touching or too wide)
  5. Work your way up to holding this for thirty minutes

Isometric Straight Leg Hold

Another easy one but effective designed to tone the front of the legs

  1. Sitting comfortably in your chair extend your legs straight in front of you.
  2. Work up to holding them they’re for 30 seconds.
  3. Relax.

When holding the position you should feel he legs getting warm as the blood flows through them. That’s all you want to achieve. As you get stronger you may want to do another set.

Isometric Leg Curl

Designed to strengthen the hamstrings on the back of the legs and butt.

  1. Sitting comfortably in a chair pull or press the legs in as though you were trying to touch your bum with the heels of your feet.
  2. For added benefits tense your bum as though your were trying to pinch a penny.
  3. Work up to holding them they’re for 30 seconds.
  4. Relax.

It should take less than two minutes to complete this routine and will provide you with a total lower body workout.

The Vital Next Step

Now...here's what I want you do next. 

  1. Practice the above Isometric contraction every day for a week. Come back here and post how you feel after a week below. I'll be looking for your comments and will keep you on track. 
  2. Subscribe to the newsletter - there's a few free e-books, isometric guides and even a few instructional videos for the abs. I'll also be able to keep you up to date with the next article in this series. 
  3. Join the Isometric Facebook fan page. I post tips, motivational posts, techniques, and articles there daily. I also do tons of Q & A's and answer your fitness questions. Say hi! - https://www.facebook.com/IsometricTraining
  4. Finally, if you're looking for a more comprehensive program or more isometric exercise help check out my Perfect Body system.

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