ISOMETRICS FOR LEGS...WORKS VERY WELL!

Isometric exercises have shown to be a better form of exercise for physical rehabilitation compared to dynamic training, especially for increasing muscle mass.

Here are 12 leg isometric exercises:

1. Wall Sit:

   - Lean against a wall with feet wider than shoulder width apart.

   - Lower yourself and bend your knees to a 90-degree angle.

   - Ensure knees and hips align with your toes.

   - Stabilize your body by gripping the floor with your feet and resting your head and upper body against     the wall.

   - Hold the position for 30-60 seconds, engaging your muscles.

2. Hamstring Hold:

   - Sit with legs stretched out in front of you.

   - Flex your foot, pointing toes towards the ceiling while keeping your heel on the ground.

   - Lift your hips off the floor.

   - Engage your core and press your glutes and the back of your legs into the ground.

   - Hold for a few seconds and then lower back down.

3. Calf Raises:

   - Stand with feet shoulder-width apart.

   - For an added challenge, hold a light dumbbell in each hand.

   - Raise yourself and stand on your toes, lifting your heels.

   - Hold the position for 30-60 seconds, maintaining core stability.

   

4. Glute Bridge:

   - Lie on your back with feet flat and knees bent.

   - Press your feet into the floor and lift your hips.

   - Squeeze your hamstrings and glutes, lifting your hips as high as possible.

   - Hold the position at the top for 10-20 seconds, keeping your core engaged and hips even.

   - Lower back down and repeat, ensuring feet and head/shoulders remain pressed into the ground.

These exercises target different leg muscles, such as quads, glutes, hamstrings, and calves, and can help increase muscle strength, endurance, and flexibility while improving physical rehabilitation.