Sponsored Content: Hip & Knee Isometric exercises are used if you end up not able to perform strengthening exercises with full movements since you haven’t got enough strength yet, or since it hurts an excessive amount of. Listed below are some isometric exercises for the lower extremities. Today I’m using the Activ5 to assist me with the exercises. Learn more at
Sometimes after an injury or surgery, you could be on precautions, and never be allowed to do certain movements yet. Isometric exercises are a terrific option to get the muscles working again without the movement.
The primary exercises are quad sets. Sit in long sitting together with your legs straight out in front of you. For those who want, put a rolled towel underneath your knee to offer yourself a goal. Then squeeze your knee down into the roll towards the bottom. Hold it for 3-5 seconds, and do ten of them. If you wish to see how hard you might be pushing, and track your progress, you may buy equipment that helps with this.
Next is a hamstring set. Bend up your knees in a hooklying position. Push your heel down into the bottom and hold it for 3-5 seconds, do that 10 times.
The following two are hip abductor and adductor isometric exercises. First take a belt and wrap it around your thighs just above your knees. Push outwards toward the belt like your legs are opening up like a clamshell. Hold for 3-5 seconds, and repeat 10 times. Finally, take a ball or pillow folded in half, and put it between your knees. Squeeze into the ball and hold for 3-5 seconds, repeat 10 times.
Knee Isometric / Knee Setting Exercises:
Knee Pain Relief Exercises & Stretches:
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Doctor Jo is a Doctor of Physical Therapy.
Isometric Exercises for Lower Extremities:
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