10 of the best isometric exercises for runners:
π§΅
1. Single Leg Hamstring Bridge Iso
π§΅
1. Single Leg Hamstring Bridge Iso
2. Double Leg Hamstring Bridge Iso
Start here if the single leg version is too difficult.
Start here if the single leg version is too difficult.
3. Long Lever Copenhagen Plank
4. Short Lever Copenhagen Plank
Start here if the the long lever version is too difficult
Start here if the the long lever version is too difficult
5. Bulgarian Split Squat Iso
6. Split Squat Iso
Start here if Bulgarians are too difficult.
Start here if Bulgarians are too difficult.
7. Low Plank
8. High Plank
9. Single Leg Hip Thrust Iso
10. Double Leg Hip Thrust Iso
Start here if the single leg version is too difficult.
Start here if the single leg version is too difficult.
I incorporate isometrics into my strength routine or warmup anytime Iβm feeling beat up.
Lately, Iβve been feeling soreness in my groin (adductors).
So Iβve been doing this..
3 rounds:
- Short/Long Lever Copenhagen x30-60 sec
- High Plank x30-60 sec
Lately, Iβve been feeling soreness in my groin (adductors).
So Iβve been doing this..
3 rounds:
- Short/Long Lever Copenhagen x30-60 sec
- High Plank x30-60 sec
A simple framework for isometrics:
β’ 2-4 sets
β’ 15-60 second holds
β’ Can eventually progress to adding resistance
β’ As often as desired
Isometrics arenβt a panacea, but theyβre a good tool to have at your disposal.
β’ 2-4 sets
β’ 15-60 second holds
β’ Can eventually progress to adding resistance
β’ As often as desired
Isometrics arenβt a panacea, but theyβre a good tool to have at your disposal.
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