FREE report – 10 Best Body Weight Exercises of All-Time
Isometric exercises are great for many reasons…they are portable, require zero equipment, great for beginners and advanced lifters, recruit a ton of muscle fibers (muscle activation), can be used in warm ups, during the main workout or as a finisher and best of all, they build muscle and help to burn off body fat.
You can’t do much better than that list. The wall sit and VMO flex are two of the best quad dominant isometric exercises. Both of them hit the quadriceps hard forcing an intense muscle contraction and if done regularly, will yield results.
Hold each exercise for 10, 20, 30 or even 60 seconds. Repeat for 2-3 or more sets and take minimal rest to keep the workout challenging.
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