Isometric Leg Exercises

(glute, ham and quads)

 

 

Wall Sit (demonstration video)

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

 

Wall Sit with Raise ( demonstration video)

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.

 

Wall Sit with alternating leg raise ( demonstration video )

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

  • 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