Isometrics training refers to exercises where the body’s muscles work to prevent movement.
For example, the classic core exercise: the plank.
Here, your muscles work to prevent your body from landing above or below the straight line.
Essentially, the goal is to prevent a change in angle at the joint(s) that the exercise targets.
Isometrics exercises comes with multiple benefits.
We’re gonna go through four of them, as well as three great exercises to develop your lower body strength.
Benefits of isometrics training
One benefit is the convenience.
Almost all isometrics exercises can be done without equipment.
As a result, you can get a great workout done from the comfort of your own home.
Isometrics can in fact be used to develop muscle strength.
It is sometimes said that it isn’t as affective as other lower body strength training, and this is true, to some extent.
However, there are two ways to get more out of your isometrics workouts and boost your strength improvements.
- Hold the position for a longer period of time for each rep
- Make the position harder to hold (i.e. doing a deeper squat hold or doing a wall sit with only one leg)
Isometrics training is also great for both recovering from and preventing injury.
As said before, there isn’t movement at the joint in isometrics training.
Due to this, it is a great way to strengthen your muscles at the joint position of the exercise, while in a safe training environment that doesn’t involve much motion.
As you hold the position in the exercise for the given time period, you build a ‘mind-muscle’ connection.
This occurs as you become more aware of which muscles you need to contract and relax to hold the position.
Therefore, when it comes for the time to do the exercise that requires movement, you can perform it with better technique.
(e.g. doing an isometric squat hold in preparation for the squat movement)
Three Isometrics training exercises
As the name suggests, this exercise is performed by resting your back on the wall and bending your knees as if you were sitting on an imaginary chair.
Make sure to keep you knees at an angle of 90 degrees and try not to rest your hands on your knees.
The wall sit works multiple leg muscles: mainly the quads and glutes.
This is done by laying on your back with your arms by your sides and your feet flat on the floor (so your knees are bent).
Then, you push off the floor and hold a straight line from your shoulders to you knees.
This exercise will help to develop your glutes and hamstrings.
CALF RAISE HOLD
This exercise is pretty simple.
All you have to do is stand on your tip-toes for as long as possible and hold the position.
As hinted by the name, this works to build your calf muscles.