Isometric exercises are also known as static strength training and involve working a muscle without moving a joint to do so. Sports Fitness Advisor says that isometric exercises can be used for strength conditioning and for rehab exercises that can benefit from muscle strengthening while protecting the joints. Isometric knee exercises can protect an injured or repaired knee while working to strengthen the surrounding muscles.
Isometric Leg Extensions
Isometric leg extensions are used to strengthen the quadriceps muscle and can be performed lying, sitting or standing. The exercise is designed to mimic a leg extension without the knee movement. According to the Center for Orthopedic and Sports Excellence, the standing version is an advanced move. You should perform the exercise lying or sitting first to gain strength. To perform the extensions, lie down on your back and tighten your quadriceps muscle like you are trying to extend your knee. At the same time, push your heel down into the floor and flex your toes and feet as far toward your head as you can. The Chiropractic Resource Organization advises holding the contraction for two seconds, then relaxing for four seconds and performing another repetition until you complete 10 repetitions and three sets.
Isometric Leg Curls
Isometric leg curls are used to strengthen the hamstring muscle while protecting the knee. To perform, lie on your stomach with your your leg bent behind you. The Chiropractic Resource Organization recommends that you should perform the curls in a variety of bent-leg angles, any angle as long as your knee is not completely straightened out. Simply flex your hamstrings and hold the flex for at least two seconds before releasing and relaxing for four seconds. Repeat the flex, relax sequence until you complete 10 repetitions and at least three sets.
Isometric Squats
Isometric squats are designed to strengthen the muscles of the leg as squats do, but without putting weighted stress on the joints. Start with your feet shoulder-width apart and bend your knees until your upper legs are parallel to the floor and your knees are at a 90-degree angle. Hold your arms in front of you and hold the squat for at least 15 seconds and repeat for three repetitions.
Isometric Calf Raises
Isometric calf raises work the calf muscles without putting any stress on the knee or ankle joints. To perform, stand next to a wall, chair or sturdy object. Stand on one leg and raise up as high as you can on your toes and hold the position for at least 15 seconds, before lowering and repeating for at least three repetitions.
Member Comments