Lower Body Isometric Exercise Routine for Beginners

This real-time isometrics routine for the lower body features easy exercises that can help strengthen the lower body & relieve pain. It can also help decrease tightness and improve overall flexibility. Buy a worksheet with this routine: www.askdoctorjo.com/wellness-...
This lower body isometric routine is also Day 6 of my 10-Day Whole Body Wellness Challenge. Learn more about the challenge, and download a FREE calendar so you can follow along at: www.askdoctorjo.com/challenge
These lower body isometric exercises are great for the lower back, hips, knees, and lower legs.
For this routine, you will need a stretch strap, belt, or dog leash; and a ball, yoga block, or pillow.
Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Hip flexion, knee extensions (LAQ), leg rollouts, and trunk rotation in sitting will help the muscles get ready for the routine.
Starting off with isometric exercises lying down is a great way to activate the muscles, but not make big movements that might cause pain. Transverse abdominis (TA) bracing, hip flexion, hip abduction, hip adduction isometrics in supine will help to improve stability and decrease pain.
Next, seated isometrics are a nice progression. Seated hip flexion, hip abduction, hip adduction, and glute set isometrics will work all the muscles around the hips and help increase stability.
If you’re participating in my 10-Day Whole Body Wellness Challenge, congratulations on finishing Day 6! See you back here for Day 7: • Wrist / Hand Stretchin...
More Ask Doctor Jo Videos:
Dr. Jo's Whole Body Wellness Challenge Playlist:
• Beginner Whole Body We...
Knee & Hip Isometric Exercises:
• Knee & Hip Isometric E...
Knee Isometric / Knee Setting Exercises:
• Knee Isometric / Knee ...
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: www.askdoctorjo.com/support
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Day 6: Beginner Lower Body Isometric Exercises - Whole Body Wellness Challenge:
• Lower Body Isometric E...
www.askdoctorjo.com/wellness-...
00:00 - Lower Body Isometric Exercises
00:26 - Lower Body Warm-up
02:51 - Transverse Abdominis Bracing
04:26 - Hip Flexion Isometric
07:15 - Hip Abduction Isometric
10:06 - Hip Adduction Isometric
11:36 - Seated Hip Flexion Isometric
14:25 - Seated Hip Abduction Isometric
17:15 - Seated Hip Adduction Isometric
18:45 - Glute Sets
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

[@AskDoctorJo]

Buy a worksheet with this routine: www.askdoctorjo.com/wellness-challenge-lower-isometric-beginner-worksheet Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! *Find all of my videos at **kzbin.info*

[@Dina-cm9wd]

Great 😊 the squeeze part it helps for everything. Thank you 🙏🏾 Dr Jo.

[@AskDoctorJo]

You're welcome.

[@tadatnguyen5723]

Thank you, the tips are really useful. Now I can sit and exercise at the same time.

[@AskDoctorJo]

You're welcome.

[@TheReborn50]

Dr Jo thank you, your programs are great information

[@AskDoctorJo]

You're welcome, and thanks.

[@meridians_]

thanks, Dr. Jo!

[@AskDoctorJo]

You're welcome!

[@gayathrivenkateswaran1752]

Dr Jo Mam, all of your videos are very useful for many. Tks much for your efforts 🙏

[@AskDoctorJo]

You're welcome.

[@prabhattomar4587]

Nice. You are doing a great social service. U deserve a big THANK s

[@AskDoctorJo]

Thanks, and you're welcome!

[@dorisquinn2135]

These are absolutely fantastic. I have problems with muscle spasms in my right hip flexor extending up to my rib cage when I am doing yoga and left hamstrings extending up to my butt when I am riding my horse and applying leg pressure. These exercises brought me to that edge the first time, but went away with relaxation and came less to the edge with each repetition. Think I stumbled on something that is going to help these issues! Thanks, Dr Jo!

[@AskDoctorJo]

You're welcome!

[@carolynvines2027]

Day 6 complete! I'm so glad this was a short one. I had a late night; and now I'm ready for din din.

[@AskDoctorJo]

You're doing great!

[@carolynvines2027]

@@AskDoctorJo Thanks! It's kind of you to say. I'm posting when I complete a day to help me remain accountable to myself. By the way, my glutes were actually sore at 4:30 this morning. I was surprised. It's okay; because they're already pain-free. It was just proof to me that I had actually done something. I probably got in a little extra effort because I was sitting on my bed with my feet dangling. I was actually concerned that my bed wasn't offering enough resistance; but it seemed to work.

[@Billionairemind67]

Thankyouu for all your videos😊😊

[@AskDoctorJo]

You're welcome.

[@lexilin3574]

Thank you 😊

[@AskDoctorJo]

You’re welcome.

[@emazey5044]

Still here, still playing catch-up lol! I really need these lower body ones! Thank you!

[@AskDoctorJo]

You're welcome!

[@vanessaaranegui]

Can you do vid on helping Meralgia paresthetica? I probably waited to long, but over a year ago I was doind Eugasi (spelling) exercises and I can almost pinpoint the exercise that something changed. Are there thing I can do to rectify this?

[@mikioni]

Fantastic 🤗😀😊

[@AskDoctorJo]

Thanks!

[@steveszejna989]

Can I use my hands for resistance, either holding the inside or outside of my knees, when doing seated hip abduction or adduction? This is assuming this would not cause any knee pain. Thanks.

[@AskDoctorJo]

Yes, you can definitely use your hands for resistance 😎

[@fifanur9127]

Hi Doc. Is this exercise suitable for those who had mymectomy/abnominal surgery. Thank you Dr.

[@AskDoctorJo]

It depends on how long ago it was, so you will need to be cleared by your surgeon first.

[@nualamccarthy259]

Hi Dr Jo. Are all of your isometric exercises osteoporosis / osteopenia safe ??

[@AskDoctorJo]

As long as you are cleared by your doctor to do stretches and exercises, they should be okay.

[@seohlengtay6011]

Hi the last exercise for the glutes can it be done standing up

[@AskDoctorJo]

Yes.

[@saltyp123]

Can I ask your opinion on a 20 (ish) percent distal bicep tendon tear? I can not twist the arm with any strength and sharp pain. I landscape for a living and going to a mtb coaching clinic to get certified later this year. I also can't type longer than a few minutes. Surgeon said it's my call on the surgery. I feel yes, because my arm is seriously weak and compromised. Strength has been my life and want to get back to near 100 percent.

[@AskDoctorJo]

If there is any way you can go to physical therapy first for a few weeks, it's probably worth trying that before surgery. Even if you end up needing surgery, having it as strong and flexible as possible with PT before will help with recovery after.

[@saltyp123]

@@AskDoctorJo Thank you...I'm leaning more towards that. I am talking to the surgeon again in the morning and we'll get his input. Thanks again

[@AskDoctorJo]

You're welcome. Good luck!

[@saltyp123]

@@AskDoctorJo Just to update....He suggested physical therapy and try my normal activities (to a degree) for a few weeks and see...So he's on the same page.....but after doing that last night and today, I may be headed for surgery. I didn't realize how much my "good" arm was compensating. for my other arm. You see, my other arm has had a thumb cut off (re-attched), Elbow reconstruction/tommy john, and shoulder reconstruction with SLAP tear..haha. You've actually given me sound advice before and was the first to come to mind for advice on this new injury endeavuor. We'll see how it goes over the next few weeks, and hopefully some inflammation settles down and it gets less painful...although I feel my other arm's worthiness may be the deciding factor in the end. Had a few touchy moments on the repaired elbow today.

[@AskDoctorJo]

I hope you are able to get some relief soon.

[@YolandaTsangPTYOANDVAGINIA]

Thanks for the isometric review! Great for beginners and safe for all! YO AND VAGINIA 🌸

[@AskDoctorJo]

You're welcome, and thanks!