Isometric Exercises Are Static, Held Exercises

Isotonic exercises cause contraction and elongation of a particular muscle or muscle group throughout the movement. Examples are lunges, squats, and pushups.

Isometric exercises are static, held exercises. This means there is no joint movement and muscles are in contraction.

Examples are static wall squats and the plank.

Alternating between isotonic and isometric exercises is a unique style of workout that will get your lower body cover model ready, says WH&F model trainer Lila H.

Firstly, muscles are exerted through phases of contraction and lengthening for a specified number of repetitions (isotonic exercise). This is followed by a static muscle contraction for a set period, or until failure (isometric exercise).

Not only can this style of training make workouts more challenging, but it also allows for maximum exertion of a muscle group during a session, promoting excellent results in both strength and performance.

Target muscles: quads, hamstrings, Glutes

A. Swiss ball wall squat

·         Start with body leaning up against ball on wall with ball at waist level

·         Drop down into a squat, no lower than a 90-degree angle in the knee

·         Return back to start position

Ensure core is engaged and pelvis tucked under 10 reps/3 sets

Ensure core is engaged and pelvis tucked under 10 reps/3 sets

B. Static wall squat

·         Begin by standing upright against wall

·         Slowly ease down into a squat position, no lower than a 90-degree angle in the knee

·         Ensure core is engaged and pelvis tucked under

·         Hold for 1 minute

Repeat the above exercises back-to-back for 2-3 sets

For this exercise, feet and knees must be rotated in the direction of the movement

Target muscles: Glutes, quads, hamstrings, core & upper arm)

C. Side lunge with shoulder extension

·         Ease down into a side lunge, rotating the body and feet in the direction of the lunge

·         Ensure the lunging knee is rotated over the toes

·         Lower the weight towards the foot, bending through the knees

·         Lift the weight, rotate the body and feet in the alternate direction

·         Extend weight up and out

·         24 reps/1 set repeat to other side

To prevent injury, before tackling kettle bell work, ensure you learn correct technique from a qualified trainer. For this exercise, feet and knees must be rotated in the direction of the movement

Side lunge with shoulder extension

D. Static lunge

·         Ease down into a lunge position

·         Ensure the distance between feet is long enough to avoid the knee pushing out further than the toe

·         Ensure the lunging knee is tracking directly ahead and not rotating in or outwards

·         The core must be engaged and pelvis upright (tucked under) to avoid pressure on the lower back

·         Hold for 1 minute and repeat with alternate leg

Static lunge

Repeat the above exercises

Target muscles: hamstrings, Glutes, quads, (core)

E. Thera-band leg extension

·         Place Thera-Band handle around ball of foot

·         Bend slightly in the supporting leg for stability

·         Extend working leg back directly behind the body

·         Return to start position

·         Ensure core is engaged and pelvis tucked under to avoid pressure on the lower back and to assist with stability

·         24 reps/repeat with alternate leg Continued

F. Static single-leg squat

·         Lift one foot slightly off the ground

·         Lower down into a squat position with the supporting leg

·         Ensure the supporting knee is tracking directly forward and not rotating in or outward

·         Hold for 30 seconds to 1 minute/repeat with alternate leg

Repeat the above exercises back-to-back for 2 sets