Squeeze exercises are better known as static or isometric exercises. Instead of moving through a range of motion, a position is held and you squeeze your muscles for an extended time frame. These exercises primarily maintain strength as opposed to building it, according to MayoClinic.com. Isometric exercises for the legs can be done for the quadriceps, hamstrings and calves.
Hamstring Squeeze
The hamstring squeeze requires the use of a stability ball. Begin by lying on your back with your legs draped over the ball and knees bent at 90-degree angles. Keeping your arms at your sides, dig your heels into the ball and press it firmly against your butt. Hold for 10 to 20 seconds and slowly release. For a variation, perform this exercise while sitting on the ball. If you have trouble balancing, move into an open doorway and place your hands on the door jamb.
Adductor Squeeze
The adductor squeeze works the inner thighs, and you need a medicine ball and stability ball to perform it. Sit on the stability ball with your back straight and gaze fixed forward. Carefully place the medicine ball between your thighs and squeeze forcefully. Hold for 10 to 20 seconds and slowly release. You also have the option of doing this exercise in a series of reps. Simply squeeze for a second, release for a second and repeat.
Glute Bridge
A glute bridge targets the glutes, hamstrings, adductors and erector spinae, which are in the lower back. Begin by lying flat on the floor with your lower legs resting on top of a stability ball. Keeping your arms out to your sides, press down on the ball and raise your hips in the air. Once you form a straight line from your heels to your shoulders, hold for 10 to 20 seconds. To increase the emphasis on your hamstrings, dig your heels into the ball and slightly bend your knees.
Chair Pose
The chair pose is a yoga exercise that works the quads and hamstrings. Start out by standing with your feet shoulder-width apart. Keeping your back straight, raise your arms above your head and turn your palms so they face each other. Tighten your abs and slowly lower yourself by bending your knees. Your goal is to get your thighs parallel to the floor, but only go as far as you can. Hold for 30 to 45 seconds and slowly release.
Calf Raise
A calf raise works the gastrocnemius and soleus --- the two components of the calves. Stand with your feet together and arms at your sides. Keeping your right foot on the floor, lift your left foot and wrap it around the back of your right calf. Rise up onto your toes as high as possible and hold for 10 to 20 seconds. Slowly lower yourself back down and repeat on the other side. If you lose your balance, place one hand on a chair or wall for support.
Member Comments