Isometric Exercises for Legs Vs. Lifting Weights

When you do isometric exercises for your legs, you contract your muscles without moving the joints. In comparison, weightlifting exercises for your legs involve contracting your muscles against added resistance throughout your joints' full range of motion. While Isometric exercises are a good way for you to rehabilitate an injury or increase strength in your legs, they are not an effective replacement for weightlifting. Instead, add them to your routine for extra challenge and variety.

  1. Isometrics

    • Isometric exercises allow you to maintain your strength without putting undue stress on your joints. They also minimize arthritis, increase bone density and reduce your risk of osteoporosis. Isometric exercises can help you to build leg strength; however, Dr. Edward Laskowski of The Mayo Clinic states that they only improve your strength in the position you perform them in and do not significantly improve your fitness level or athletic performance.

    Weightlifting

    • Weightlifting is one of the most effective exercises you can do to reduce body fat, build strength and improve the performance of your legs. Your leg muscles give your body strength, shape, definition and firmness. Weightlifting causes microscopic tears in your muscle fibers, which your body quickly repairs. Your muscles regenerate and grow slightly larger and stronger, a process that requires energy and burns calories. This extra calorie burn happens 24 hours per day increasing your metabolism day and night.

    Combining

    • Lunges work every muscle in your legs.

      Combine your legs with your butt muscles and exercise them twice a week. Your weightlifting set should comprise of eight to 10 reps at a weight that is too heavy for you to complete the last rep. You can add isometric exercises to your leg routine by holding the last rep of your set in the concentric, or lifting, phase of the movement for up to 30 seconds. Perform compound exercises such as walking lunges or squats first and then move on to exercises that isolate particular muscles, like extensions or hamstring curls.

    Safety

    • Avoid isometric exercises if you have high blood pressure or heart problems, since they greatly increase blood pressure. Warm up your leg muscles with a few lighter sets before moving on to heavier weights. Always raise and lower your weights slowly, pull your navel into your spine to protect your low back and keep your head supported against the bench. The burning sensations you may feel in your muscles are normal, but stop immediately if you feel any sharp pains.