Welcome to Part 5 of the Simple Daily Workout series which focuses on the best isometric leg exercises to build strength and endurance from your hips to your toes. Often leg exercises are overlooked in lieu of a run or bike ride. While running and biking can be great workouts, it’s not always convenient and they tend to work the same muscles each time. And why risk an injury if you can get an efficient, effective leg workout at home, the office, or anywhere you have the time? With Activ5’s isometric leg workout, you’ll feel and see the results in everything you do.
Most leg workouts tend to focus on three muscles – hamstring, quads, and calves. Your Activ5 works these muscles, but also can isolate specific leg muscles to ensure a more complete leg workout. And since Activ5 provides zero-impact isometric leg exercises, you don’t have to worry about injuries to your ankles, knees, hips or Achilles tendon. Ailments like shin splints can also be avoided. Let’s start with your lower legs and move up.
Like any Activ5 workout, make sure to warm up and stretch before starting. You can do this leg exercise seated or standing, but try it seated first.
Remember to keep your back straight and your shoulders back. Repeat with your right foot.
Similar to the calf raise, but this works the other side of your calf muscle group.
Keep your back straight and shoulders back. Press Activ5 into the floor while simultaneously squeezing your calf muscles. Repeat with the right leg.
This exercise engages your upper body, core, and entire leg, but focus on pressing your foot to the floor to further work your calf muscles.
Keep your left heel firmly on the ground. Repeat with your right side.
While this exercise is about your inner thigh, it’s rooted in your calf.
Keep your back straight and shoulders back. Press with the front your feet on the ball of your foot.
Now it’s time to work the big leg muscles, but we won’t forget about your hips. Much of your power and endurance is in your hips, so when you’re doing these exercises, think about contracting muscle groups around your hips.
The squat is considered the “mother” exercise, because we’ve been doing it since we were walking on two feet. It works the entire body, but you’ll feel it more in your thighs than anywhere else.
Keep your knees over your ankles and behind your toes. It will feel like you’re pressing Activ5 into the floor.
With Isometrics, you can contract and hold several different muscle groups simultaneously to maximize the efficiency of each exercise. That’s the beauty of using your own body to apply force and resistance from one muscle group to the other. The outer (and inner) thigh squeeze is a primary example of this. You’ll work both your thigh muscles, as well as your chest and shoulder muscles.
Keep your back straight by pushing your shoulders back. Feel it in your shoulder and chest? Repeat on the right side.
Simply by placing Activ5 on your inner thigh and reversing the resistance, you can do an inner thigh squeeze. This is a great isometric leg exercises that targets the
As with the outer thigh press, this exercise works several muscle groups. While this is a leg press, it also works your core.
Keep your back straight and shoulders back. Contract your stomach muscles to maximize this exercise. Repeat with the right leg.
A variation on the squat, this works your outer thigh muscles.
Keep both feet firmly on the ground, with your knees over your ankles and behind your toes. Repeat with your right side.
If the squat is the mother exercise, then the lunge is her younger sister. Again, this exercise works multiple muscle groups, but the focus is on the legs.
Your right knee will be just above the ground. This exercise is also about balance, so your entire body works to maintain the pose. Repeat with your right side.
The clamshell focuses on your hips and glutes.
Keep your back straight and shoulders back. Press with your heels, not your toes.
As with other workouts in our Ultimate Workout Series, we have a final exercise to test you, push you, and to make sure you’re getting the most out of Activ5. With the ultimate leg workout, we’re giving you not one, but two final exercises. Good luck!
Like many Activ5 exercises, this exercise engages your entire body. Start with the left side.
You can make this exercise even more challenging by placing Activ5 below your knee. Repeat with the right side.
The tree pose is a relaxing yoga pose that teaches balance, posture, and patience. It’s also a great way to warm down from the workout. While this exercise engages your arms and chest, the balancing component challenges all the muscles in your legs to maintain the pose without falling.
Repeat with your right foot. Once you’re comfortable holding this pose, try bringing your foot to your inner thigh. That’s advanced yoga stuff!
This concludes the Activ5 Simple Daily Workout Series. Each workout in the series shows you just a sample of what Activ5 can do. There are over 100 exercises and the list keeps growing. You can create your own interval training circuit by mixing up exercises to work various muscle groups.
Activ5 provides the best isometric leg exercises available. Activ5 workouts will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. Get one today, and you will understand how powerful and effective isometric exercise can be.