The isometric squat is an exercise that promotes muscle gain without putting strain on the joints, that is, the activity is based on the use of the body’s muscles through fixed movements, generally performed against a wall, and can be isolated or dynamic.
As a wide variety of muscles are involved during physical exercise, isometric squats increase resistance and help strengthen muscle tissue.
We can take the isometric wall squat as an example, as it works groups such as the abdomen , lower back, glutes and quadriceps. In addition, it is possible to strengthen tendons and ligaments, all by simply concentrating the effort on the muscles.
If you’ve ever wondered what isometric squats are for and what their benefits are, you’ll get the answers you need now.
Let’s go?
How to do isometric squats
As we determined earlier, isometric squats are finished in a static function collectively together along with your lower lower back to a wall. It is important to location your legs at a distance that is same to the width of your shoulders, in conjunction with your head and buttocks resting on a ground.
Once you’re nicely positioned, you should preserve your spine right now and bend your knees.
Here, the goal is to have the thighs parallel to the floor and the knees bent, both forming a 90 degree angle as the practitioner squats towards the floor.
The next step is to return to the starting position, and you can do three to four sets of repetitions.
As it is an isometric exercise, during squats, it is important to remain in a static position for a few seconds, and you can increase this time depending on your physical resistance.
5 benefits of isometric squats
Hypertrophy and strength gain can be achieved if isometrics are performed in the position or angle at which the target muscle is most stretched. This is because the dynamic movements in this type of exercise allow for an increase in load, contributing to muscle exhaustion.
Furthermore, isometric exercises contribute to better physical performance in sports, such as cycling, jumping and running, as they increase the athlete’s strength, since isometric contraction helps with an unfavorable joint position and limited mobility due to some injury.
Discover some of the benefits:
- Strengthening of muscles and isolated tissues.
- Improved posture and spinal alignment .
- Injury prevention and rehabilitation.
- Increased muscle power and endurance.
- Strengthening bones and activating muscle groups.
Types of squats with isometrics
Variations of the isometric squat can be done with a ball, dumbbells, barbells and, above all, with the support of your own body. Here, we will teach you 5 types of isometric squats.
1. Squat with ball
In this exercise, unlike the wall squat, the load on the lower back is less and the use of the abdominal muscles is greater.
Follow the step by step:
- Keep the ball in the dorsal region of the body.
- Squat down and do the movement with the support of the ball.
- Hold the portion for three to 10 seconds and go back to the original role.
Bodyweight Squats
- Keep your knees at a 90 degree position.
- Bring your hands together and interlace your fingers.
- Push one hand against the other.
- Squat for 5 or 10 seconds and return to the starting position.
Single leg squat
- Place the instep or ball of your foot behind the leg opposite it.
- Squat down into a 90 degree position.
- Lean your shoulders, buttocks, and back on the wall.
- Push yourself against the wall for 3 to 10 seconds.
- Alternate your foot with each repetition.
Dumbbell Squat
- Hold the weights with both hands.
- Keep your spine straight and your head forward.
- When you feel the urge, increase the weight and intensity while maintaining the squat stance.
Barbell squat
- Support the bar under the trapeze.
- Point your elbows down.
- Align your knees with your toes.
- Squat down and hold the position according to your training.
As we saw above, there is a wide variety of isometric squats and the best thing of all is that they involve not just one, but several muscles.