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Real-Time Lower Body Isometric Exercise Routine

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This real-time lower body isometrics routine features easy exercises that can help strengthen the lower body & relieve pain. It can also help decrease tightness and improve overall flexibility. Buy a worksheet with this lower body isometric routine at https://www.askdoctorjo.com/product/12-beginner-lower-body-isometric-exercises-worksheet/

These lower body isometric exercises are great for the lower back, hips, knees, and lower legs.

For this routine, you will need a stretch strap, belt, or dog leash; and a ball, yoga block, or pillow.


Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Hip flexion, knee extensions (LAQ), leg rollouts, and trunk rotation in sitting will help the muscles get ready for the routine.

Starting off with isometric exercises lying down is a great way to activate the muscles, but not make big movements that might cause pain. Transverse abdominis (TA) bracing, hip flexion, hip abduction, hip adduction isometrics in supine will help to improve stability and decrease pain.

Next, seated isometrics are a nice progression. Seated hip flexion, hip abduction, hip adduction, and glute set isometrics will work all the muscles around the hips and help increase stability.

00:00 - Lower Body Isometric Exercises
00:26 - Lower Body Warm-up
02:51 - Transverse Abdominis Bracing
04:26 - Hip Flexion Isometric
07:15 - Hip Abduction Isometric
10:06 - Hip Adduction Isometric
11:36 - Seated Hip Flexion Isometric
14:25 - Seated Hip Abduction Isometric
17:15 - Seated Hip Adduction Isometric
18:45 - Glute Sets

DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
Category
Medical
Tags
isometric, isometric exercises, isometric workout
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