Isometric exercises are also referred to as static exercises, and refer to a muscle contraction without the movement of a joint to achieve the contraction. An example is pushing against an immovable object such as a wall or boulder. You can do isometric exercises for all areas of your body to tone and strengthen. Isometric hamstring exercises give the muscle a strong contraction and don't require any special equipment to perform.
Step 1
Sit on the floor, a bed or an exercise table with your legs stretched out in front of you. Place your hands beside your hips for support. Dig your heels into the surface of the table, pulling them down with your hamstring muscles. Hold the contraction for 30 seconds and relax. Avoid bending your knees.
Step 2
Sit up straight in a chair and pull your legs underneath the seat like you are trying to touch your heels to your butt. Hold the hamstring contraction for 30 seconds, then relax and repeat.
Step 3
Lie on the floor and place your feet and ankles on top of a stability ball. Lay your arms out to your sides on the floor for balance, and then lift your hips up off the floor. Dig your heels into the ball and hold for 30 seconds, and then relax. Your hamstrings aren't the primary muscle involved in the exercise, but will still feel an isometric contraction.
Things You'll Need
- Stability ball
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