Isometric exercise refers to contracting a muscle against resistance that does not move, so that the angle of the joint and muscle length remain the same. Isometric knee exercises are beneficial during physiotherapy when recovering from injury, or to strengthen the joint and surrounding muscles for more durability and better performance for sports.
Straight Leg Hold
Raising your leg straight out and holding it in that position is a classic isometric knee rehab exercise, according to NBA.com. It places emphasis on the quadriceps and helps stabilize the knee joint. You should be on your back, with one leg bent and foot flat on the table. Straighten your other leg and lift it to a 45-degree angle. Hold it there for about five seconds, then lower it back down. Adding an ankle weight will make it more challenging if you find it too easy.
Seated Leg Extension
The seated leg extension is similar to the lying straight leg raise, but works the muscle and joint from a different angle. Seated on a bench or table with legs hanging over the edge, raise one leg straight out. Hold that position for five seconds, then slowly lower it, before you go again. Use a light ankle weight if you need some resistance.
Squat on a Wall
A fairly challenging isometric knee exercise that works the quadriceps is squatting against a wall. Stand with your back against a wall, then squat down, as though you are sitting in an imaginary chair. Your legs can be parallel with the floor, or a little less depending on the condition of your knees and quadriceps. Hold yourself there for as long as you can, and try to complete multiple repetitions.
Lying Hamstring Squeeze
Lying exercises don't require a lot of movement and can be beneficial for people who are recovering from an injury. To give your hamstrings a good isometric squeeze, lie on your back with one knee bent and the other heel dug into the bed or table. Press the heel in to contract your hamstring, but don't allow the leg to move. Hold for five seconds and perform several times per day.
Crossed Ankle Push and Pull
You can work the quadriceps of one leg and the hamstring of the other at the same time. Sit with your right foot flat on the floor, then cross your left ankle over your right ankle. Press your left ankle into your right to contract your hamstring, while at the same time pushing your right ankle forward to contract your quadriceps. Hold, then switch legs.
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