My name is Beth Hoover. And today, I'm going to show you the difference between isometric exercises for the legs versus lifting weights. Most of the time when we think about resistance training, we think about taking the joint through the full range of motion against an additional resistance. But you can also work the muscle in a different way. And that's through creating tension in the muscle without moving the joint. And this is referred to as isometric contraction. Today, I'm going to show you three exercises for the lower body using isometric contraction. For the first exercise, we're going to perform a wall squat with a hold. So, find a space with a wall, standing with your back against the wall and your feet about a foot and a half forward and hip width apart. You're just going to slide down the wall into a squat, making sure to keep the abs tight and the back flat, just hold the position. We want to hold this for a good 15 to 20 seconds, make sure you're breathing. And this is a great exercise to focus on working isometrically in the quadriceps, the hamstrings and in the glutes. You will want to do this exercise, ten repetitions, holding for 15 to 20 seconds each repetition. For the second exercise, we're going to perform a seated leg lift with a hold. Sitting up straight with one leg extended, we're going to lift the heel of the straight leg off the floor, about two to three inches and hold. This is going to isolate that quadricep and really work to help to strengthen the knees joint as well. For the last exercise, we're going to perform a isometric leg curl. Moving onto the floor, onto your stomach, we're going to begin with the knees bent, feet flexed. Lift the knee off the floor , squeezing and contracting in the glute muscles and in the hamstring. And release and repeat again. This is a great exercise for tightening and toning in those muscles through isometric contraction.