Isometric Leg Exercises

(glute, ham and quads)

Position yourself so your feet are about hips width
knees and toes should be pointing in the same direction
Hips and shoulders are against the wall
you should still be able to slip and hand behind your lower back (this is a neutral spine)
tighten your core (abs, lats, back muscles all sucking in and stabilizing your spine)
Lower yourself till your top of the thigh is parallel with the ground
Make sure you are on a non slip surface and wearing shoes that will allow you feet to stay stationary and stable

Helpful Tips:

Position yourself so your feet are about hips width
knees and toes should be pointing in the same direction
Hips and shoulders are against the wall
you should still be able to slip and hand behind your lower back (this is a neutral spine)
tighten your core (abs, lats, back muscles all sucking in and stabilizing your spine)
Lower yourself till your top of the thigh is parallel with the ground
Make sure you are on a non slip surface and wearing shoes that will allow you feet to stay stationary and stable
hold the book, dumbell, or any other weighted object in front of you with arms straight but not locked out
raise till you touch the wall behind you and lower controlled
Try NOT to pick an object that can move unexpectedly on you such as a small dog, cat or child.

Position yourself so your feet are about hips width
knees and toes should be pointing in the same direction
Hips and shoulders are against the wall
you should still be able to slip and hand behind your lower back (this is a neutral spine)
tighten your core (abs, lats, back muscles all sucking in and stabilizing your spine)
Lower yourself till your top of the thigh is parallel with the ground
Make sure you are on a non slip surface and wearing shoes that will allow you feet to stay stationary and stable
raise one foot in front of you, only raise your leg high enough for you to stay in a stable position as you get stronger you will be able to raise your foot higher