If you want to build toned, bigger and stronger legs using isometric exercises, this article will show you the best isometric leg exercises for any strength level.
Isometric exercises improve strength, flexibility, athletic performance and much more. And you can do them even if you have bad knees or you’re recovering from an injury.
I may note that isometric exercises are not ideal for folks with high blood pressure or hypertension. If you have either of these conditions see a doctor before you do these isometric leg exercises.
The exercises in this list will build and strengthen the quadriceps, hamstrings, glutes and the calves. Start with the easy exercises and keep progressing as you gain strength.
The best isometric leg exercises you can do anywhere
1. Wall Sit
The wall sit is probably the most popular isometric leg exercise. It mainly targets the quadriceps and also activates the hamstrings and glutes.
By the time you can hold the one-leg wall sit for 3 minutes your legs will be super-strong. This is a perfect exercise for someone with knee pain or injury.
How to perform
Lean your back against a smooth wall, and keep the feet shoulder-width apart.
Slide down until the knees are at a 90-degree angle. At this point, it should look like you’re sitting on an imaginary chair.
Keep the heels on the floor and don’t place your hands on the thighs.
Hold that position as long as you can. And remember to breathe as you hold the wall sit.
Take a rest when you get tired and repeat 3 times.
Make this exercise more challenging by performing it with one leg.
2. Static Lunges
Just like regular lunges, the static lunges activate the quadriceps, hamstrings, and glutes. And if you have tight hip flexors, this exercise will help loosen them.
How to perform
Stand upright with feet shoulder-width apart, and place your arms on the waist.
Make a long stride forward with one foot, and then bend the front foot. Now, lower the rear knee until it almost touches the floor.
The front knee should be bent at a 90-degree angle (the ankle should be directly below the knee), the upper body should be upright – shoulders pulled back and chest sticking out. And the rear knee shouldn’t touch the ground
Now hold that position as long as you can.
Once you complete the rep, switch legs and hold for the same period of time.
3. Donkey Kick Pose
The donkey kick pose will activate the hamstrings, glutes and the lower back.
How to perform
Start on all fours with arms directly below the shoulders and knees directly below the hips.
Kick one foot backward until it’s aligned with the hips and the back.
Keep foot straight and hold that position as long as you can.
When you get tired, switch legs and hold for the same duration.
The video below shows the regular donkey kick -so follow the instructions above
4. Isometric One-Leg Deadlift
The one leg deadlift is a great exercise for increasing hamstring strength and flexibility. This exercise also strengthens the glutes, calves and lower back muscles.
How to perform
Stand upright with feet close together.
Bend the torso forward as you lift the left leg backward (keep it straight). Continue to bend the torso and lift the foot until, the back, hips and the left leg are aligned in a straight line.
Keep the supporting (right) leg slightly bent. Stretch out the arms in front and keep them aligned with the back.
Hold this position a few seconds then switch legs and repeat this move.
Note that it’ll be hard to maintain balance when you’re starting out. So feel free to hold on to a table or chair for support.
5. Glute Bridge Hold
The glute bridge hold will strengthen the glutes and hamstrings. It’s also a great exercise for relieving lower back pain – do this exercise regularly if you sit for long hours.
How to perform
Lie flat on your back, place hands on the floor and bent both feet (keep them narrower than shoulder-width apart) until the ankles are directly below the knees.
Slowly raise the butt off the floor and bring it as high as you can. At the top, squeeze the glutes and hold that position. Keep squeezing the glutes throughout the set.
Once you’re tired, rest and repeat several times.
6. Isometric Straight Leg Hold
This exercise will activate the quadriceps. It may look simple but holding this exercise for a minute is quite a challenge.
How to perform
Sit on a chair with enough resting space and keep the upper body upright.
Lift the legs, straighten them and hold that position. Tighten the quadriceps to engage them more.
Note that if you sit on the edge of the chair you’ll end up activating the abs instead of the quadriceps. The whole but should be resting on the chair.
7. Isometric Squats
If you’ve ever played sports, chances are you’ve done this exercise. It strengthens the quadriceps, glutes and the hamstrings.
How to perform
Stand upright and keep the feet shoulder-width apart.
Lower yourself as you’re going to sit on a chair. Go down until the thighs are parallel to the floor and hold that position.
You can stretch out the arms in front can help maintain balance.
Start with a wide stance if you’re a beginner as it’s easier to hold. A narrower stance is challenging because it requires more balance.
8. Isometric Pistol Squat
The pistol squat is one of the most challenging lower body exercises. Well, the isometric pistol squat is more challenging because it requires more balance.
How to perform
Stand upright with both feet then put both arms out in front.
Extend one foot out in front, then bent the supporting leg until its thigh is parallel to the floor.
Hold this position as long as you can. Then switch legs and hold for the same duration.
9. Isometric Ball or Pillow Squeeze
This exercise targets muscles which are barely trained – the inner thighs. Use a ball or a pillow to perform it.
How to perform
Sit on a chair and keep the feet bent at a 90-degree angle.
Place the ball between the knees and squeeze it as hard as possible.
Keep squeezing for as long as you can, then relax and repeat.
Note that this exercise can be performed while lying. Just keep the knees bent the place the ball between the knees and squeeze.
10. Isometric Calf Raises
If you’ve trained the calves you know that they’re one of the most stubborn muscles. Well, the isometric calf raises will help build these muscles.
How to perform
Stand upright and keep the feet close together.
Raise the heels and go up on your toes as high as possible. Hold that position as long as you can then slowly lower the heels on the floor.
This exercise is more challenging when performed on one foot. Just lift one foot and raise the heels of the supporting foot and hold. If you lack balance, hold on to a wall or chair for support.
11. Warrior Pose
This exercise improves hip mobility and strengthens the legs.
How to perform
Start standing upright, and then make a long stride forward with the right foot. Stretch both arms over the head and stick the chest out.
Bent the front knee to get in lunge position but keep the rear foot straight (the toes of the rear foot should face left).
Make sure the front foot’s thigh is parallel to the floor then hold that position as long as you can.
12. Isometric Chair Pose with Glute Stretch
This exercise is even more challenging than the isometric pistol squat. It strengthens the quadriceps, glutes, and hamstrings. It also stretches the hips and glutes.
How to perform
Stand upright then lift one foot and rest its ankle on the other foot’s thigh.
Stretch arms out in front to help maintain balance then bend the supporting leg until it’s parallel to the floor.
Hold that position as long as you can.
13. Isometric Side Lying Leg Raise
This exercise targets the abductor muscle group – these muscles are very important but they’re rarely trained. They are responsible for moving the hips sideways.
How to perform
Lie sideways and rest your head on the bottom arm.
Raise the top foot to a 45-degree angle and hold that position as long as you can.
Turn on the other side and hold for the same period of times.
14. Isometric Russian Leg Curl
Personally, I’m not a big fan of this exercise (I find it uncomfortable) but greatly activates the hamstrings.
You’ll need someone to support you or use a sturdy couch.
How to perform
Kneel on the floor then wedge your feet on a sturdy couch or ask a partner to press your feet down.
Keep the thighs, hips, and torso aligned in a straight line.
Place your arms across the chest then lean forward until you’re on a 45 degree off the ground. Now hold that position.
Make sure you place a cushion under the knees to avoid straining them.
15. Isometric Leg Curl
This exercise will activate the hamstrings and glutes.
How to perform
While sitting on a chair, bend the legs backward and bring them close butt.
Tighten the glute and hamstring muscles and hold that position.
After you complete the rep, rest and repeat.
Final Word
I hope you found exercises you can perform. Now go ahead and add them to your leg workout. If you have any questions about exercises or nutrition, don’t hesitate to email me.
Which other isometric leg exercises you have used to strengthen your legs?
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