5 Best Isometric Exercises for Athletes

Introduction

If you’re an athlete recovering from an injury and looking to enhance or return to peak performance, building strength and confidence post-injury should be your top priority, Isometric is one of the perfect exercises for this and should be a key part of your training regimen.

Unlike dynamic movements, isometric exercises involve holding a position without moving the joint. This can be incredibly beneficial for building strength, enhancing stability, and preparing your body for more advanced activities—especially if you’ve faced an injury like an ACL tear.

In this blog, we’ll dive into a few of the best isometric exercises that are perfect for athletes. Let’s get started!

1. Isometric Squat

The isometric squat is a foundational exercise for athletes, engaging the quads, glutes, and hamstrings without stressing your joints. It’s an excellent way to build lower body strength and prepare for explosive movements:

1. Setup: Use a resistance belt or thick band around your waist, attached to a secure anchor. Slowly lean back into a squat position.
2. Hold: Maintain this squat position, ensuring your weight is evenly distributed between both legs. Engage your core, quads, and glutes.
3. Duration: Hold the position for 20 to 30 seconds, focusing on keeping your form stable. Repeat for 4-5 sets, resting between each set.

Pro Tip: Use a mirror to check for weight shifts to prevent compensating with one side of your body. Aim for a pain-free range of motion.

2. Triple Flex Motion

This exercise is designed to mimic the body’s positioning during a sprint, making it ideal for athletes returning to sports that involve quick starts and acceleration.

1. Position: Attach a band behind you, and get into a forward-leaning stance as if you’re about to sprint. Ensure your knees are slightly over your toes.
2. Engage: Shift your weight slightly forward to load your core, hips, and quads, keeping your body stable.
3. Hold & Repeat: Maintain the position for 20 to 30 seconds for 4-5 sets, gradually lowering yourself as you get more comfortable.

Pro Tip: Focus on generating force by pushing into the ground. This exercise prepares your body for explosive sprints while reducing stress on the joints.

3. Triple Extension Isometric Hold (Single Leg)

A single-leg variation that targets the balance and stability needed for running and sprinting. This exercise strengthens the hips, quads, and calves while improving core stability.

1. Setup: Start in a slightly forward-leaning position, rise onto your toes, and shift onto one leg, mimicking a running stride.
2. Balance & Engage: Tighten your core and drive the supporting leg into the ground while holding the position for 5-10 seconds.
3. Repeat: Alternate legs, aiming for 5 holds per leg, focusing on control and stability with each rep.

Pro Tip: Keep your hips stable to avoid unnecessary movements and maximize the benefits to your balance and strength.

4. Isometric Deadlift

This isometric deadlift targets the posterior chain, particularly the hamstrings and glutes—essential muscles for explosive power and jumping ability.

1. Position: Set a barbell at knee height or use safety pins for a fixed bar. Grab the barbell with a shoulder-width grip.
2. Engage: Lean back slightly, create tension in your posterior chain, and drive your feet into the ground.
3. Hold: Hold the position for 10 seconds, feeling the burn in your hamstrings, glutes, and lats. Repeat for 4-5 reps.

Pro Tip: Pair this exercise with plyometric training to increase power output in jumps and sprints.

5. Launching Isometric Hold

Perfect for building unilateral strength and stability, this exercise targets the quads, glutes, and core, mimicking the demands of athletic movements.

1. Get into a deep launching position, with 80% of your weight on the front leg and 20% on the back. The back leg should only provide minimal support.
2. Lift the barbell while driving your front foot into the ground, keeping your core tight and your upper body upright.
3. Hold the position for 10 seconds, then switch legs. Aim for 4-5 holds per side, each lasting 10 seconds.

Pro Tip: Focus on form—ensure your core remains tight throughout the exercise. .

6. Seated Knee Extension & Isometric

This exercise is great for rebuilding quad strength after ACL surgery. It helps your muscles learn to activate correctly, which is crucial for a strong recovery. Follow these simple steps:

1. Sit in a knee extension machine, adjust the pad to a pain-free range, and keep your toes up.
2. Press your leg into the pad as hard as possible, holding for 20-30 seconds without pain.
3. Switch legs and perform 10 reps on each side, aiming for 2-3 sets.

Tip: Feel your quads engage—muscle shaking is a good sign of activation! Keep toes up and maintain a pain-free range throughout.

Find out more about these exercises in this video:

If you want to learn more about some other exercise to get your body game ready check out our other videos here below:

Conclusion

With the help of these isometric exercises, your training can significantly enhance your recovery and athletic performance. These exercises are not only effective in rebuilding strength but also in boosting stability and confidence after an injury. 

How We Can Help

At Myokinetix, we specialize in helping athletes recover from injuries, like ACL injury. We focus on evidence-based exercises that align with your sport-specific needs. If you’re looking for a clinic with state-of-the-art equipment and expert healthcare providers, Myokinetix is the place to ensure you return to your peak performance, minimizing the risk of re-injury.

Ready to optimize your recovery or take your performance to the next level? Book a call with us today, and let’s work together to make sure you’re stronger, faster, and more confident on the field. 

Your journey to peak performance starts here!