The isometric squat is an exercise that promotes muscle gain without requiring joints, that is, the activity is based on the use of the body’s muscles through fixed movements, usually made against a wall, which can be isolated or dynamic.
As a wide variety of muscles are involved during physical practice, the isometry squat increases resistance and helps in strengthening muscle tissues.
We can take as an example the isometric squat on the wall, as groups such as the abdomen , lower back, glutes and quadriceps are worked. In addition, it is possible to strengthen tendons and ligaments, all of this just by concentrating the effort on the muscles.
If you’ve ever wondered what the isometric squat is for and what its benefits are, you’ll get the answers you need right now.
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Table of Contents
How to do isometric squats
As we saw earlier, the isometric squat is done in a static position with your back to a wall. It is essential to space your legs at a distance equal to shoulder width, with your head and buttocks touching a surface.
Once well positioned, keep your spine erect and bend your knees.
Here, the goal is for the thighs to be parallel to the floor and the knees to be bent. Both forming a 90 degree angle as the practitioner squats towards the floor.
The next step is to return to the initial position, being able to do three to four series of repetitions.
As it is an isometric exercise, during the squat, it is important to remain in a static position for a few seconds, and this time can be progressed according to physical resistance.
5 benefits of isometric squats
Hypertrophy and strength gains can be achieved if isometry is performed in the position or angle where the target muscle is most stretched. This is because the dynamic movements in this type of exercise make it possible to increase the load, contributing to muscle exhaustion.
In addition, 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 in a disadvantaged joint position and limited mobility due to some injury.
Discover some of the benefits:
- Strengthening of isolated muscles and tissues.
- Improved posture and spine alignment .
- Injury prevention and rehabilitation.
- Increased muscle power and endurance.
- Strengthening bones and activating muscle groups.
Types of Squats with Isometry
Isometric squat variations can be done with a ball, dumbbell, barbell and, above all, with your own body support. Here, we will teach 5 types of squats with isometry.
1. Squat with ball
In this exercise, unlike the wall squat, the overload 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.
- Crouch down and do the movement with the support of the ball.
- Hold the position for 3 to 10 seconds and return to the original position.
Body weight squat
- Keep your knees in a 90 degree position.
- Bring your hands together and interlace your fingers.
- Push one hand against the other.
- Squat down for 5 or 10 seconds and return to the starting position.
one-sided squat
- Support the instep or instep behind the opposite leg.
- Crouch in a 90 degree position.
- Keep your back, shoulders and buttocks against the wall.
- Push yourself against the wall for 3 to 10 seconds.
- Switch feet with each repetition.
dumbbell squat
- Hold the weights with both hands.
- Keep your spine straight and your head forward.
- Squat down and hold the position, and you can increase the weight and intensity when you feel the need.
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 workout.
As we saw above, there are a wide variety of isometry squats and best of all, they involve not just one, but several muscles.
