Static Exercise for Leg Strength

Value of Static Exercises

Benefits of isometric exercises include the fact that they don't place undue stress on the joint and can be used for general strength conditioning as well as for rehabilitation. To better understand the value of this method of strength training we'll look at the advantages and disadvantages:

Benefits

• Achieves maximum muscular contraction
• Workout tends to be faster.
• Increases strength of isolated muscle group within a specific range of motion

Disadvantages

• Decreases muscular endurance
• Isometric exercise could slow down athletic performance because the strength built during a static contraction may possibly reduce the speed of the muscle response.
• People tend to lose their motivation because they find static exercise boring.
• Static exercise raises blood pressure more than other forms of exercise.
• Strengthening as the result of static exercise occurs only within 20 degrees of the angle with which the exercise is performed. In comparison, lifting weights builds strength throughout the entire range of motion. However, this strengthening is also an advantage for those in rehabilitation.

How to Perform Static Exercises

Static exercise doesn't generate the same blood flow as lifting weights which pumps the blood into the muscles frequently and increases muscular endurance. In fact, static exercise can reduce muscular endurance.

To perform static exercises it is necessary to hold a position for each set for 6-8 seconds. Perform 5–10 sets per exercise. This makes for a quick exercise routine even if you take time to rest for a few seconds between sets. Instead of concentrating on how many sets and repetitions, for static exercises focus on the length of time you hold the action. To improve strength through static exercises you'll need to do:

• 15-20 maximal voluntary static actions held for three to five seconds
• Three sessions per week
• If you are using your bodyweight instead of weights increase the duration for which you hold the contraction and reduce the number of reps.

Static exercises strengthen muscle at or near the joint angle at which the exercise is performed. As you'll note under disadvantages above, it can decrease muscular endurance and potentially slow down athletic performance. This is because training at only one joint angle doesn't improve your strength throughout the full range of motion. If you decide you do want to use static strength training throughout your entire range of motion, perform the contraction at increments of every 10-30 degrees. However, this is usually too time consuming for busy athletes. To save time you can perform the exercises with an extended joint angle rather than a flexed joint angle to gain a greater cross-transference of strength.

Static Exercise for Leg Strength

As with any exercise program, exercise selection should be based on your individual needs. In some cases, multi-joint isometric exercises like static leg presses can be more appropriate than isolating quadriceps, hamstrings and other hip flexors. Static exercise for leg strength includes the following:

Static Squats

1. With your back against a wall, lower your hips until your thighs are parallel to the floor.
2. Position your feet so your calves are parallel to the wall behind you. Knees should be bent to 90 degrees.
3. Hold your arms out in front of you. Hold this position for 10-30 seconds. Repeat 2-3 times.

Static Calf Raises

1. Stand beside a sturdy chair. (Any fixed object will work.) Stand on your right leg.
2. Rest left foot on the back of your right calf. With your right foot, lift until you're standing on your toes, using the chair for balance.
3. Hold this position for 10-30 seconds. Repeat 2-3 times and then repeat for the left leg.

Static Leg Extensions

1. Stand beside a bed or flat surface about 18 inches off the ground. Face away from the bed and rest the backs of your legs against the side of the bed.
2. Bend your right leg and rest your calf and knee on the bed behind you. Your thigh should point straight down and your knee should be bent to roughly 90 degrees.
3. Push your right leg into the bed with as much force as you can muster and hold for 10-30 seconds.
4. Repeat 2-3 times and change legs.