In isometric exercises, your muscles remain the same length as they contract. This type of exercise produces little or no joint movement once you have assumed the starting position of the exercise. Because of the lack of joint movement, isometric exercises are ideal for rehabilitation. Other benefits of isometric training include increased muscular and bone strength as well as increased muscle mass. Isometric leg lifts strengthen the quadriceps and iliopsoas. When performed from a standing position, these leg lifts also work the stabilizing muscles of the trunk and hip.
Step 1
Stand with your feet slightly separated.
Step 2
Engage your abdominal muscles and transfer your weight slightly onto your left foot.
Step 3
Lift your right leg off of the floor, with your leg straight and your toes pointed.
Step 4
Hold your leg off the ground for approximately 10 seconds. Try to keep the leg from dropping as you get tired. Feel as if you are pressing your leg against an immovable surface to counteract the force of gravity.
Step 5
Return to the starting position and repeat the exercise with your other leg. Perform five to 10 more repetitions on each leg. As you get stronger, increase the amount of time you hold the isometric contraction.
Tips and Warnings
- You can also perform this exercise while lying on your back. Bend one leg and place the foot flat on the floor for stability. Lift the other straight leg and hold it for at least 10 seconds. To work your muscles and hip joint through their entire range of motion, vary the height to which you raise your leg. One day, perform the exercise with your foot lifted only slightly off the floor. At your next workout session, lift the leg to 45 degrees. On the third session, lift your leg to 90 degrees. When you get stronger, you can add ankle weights. The combined effect of the weight and gravity will make it more difficult to hold your leg isometrically off the ground.
- Isometric exercises can cause significant increases in blood pressure. If you have high blood pressure or heart problems, do not perform any isometric exercises.
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