Isometric Lower Body Drills: Legs

Awaken muscles that contribute to greater stability in standing poses. Class begins with quick hip-focused warm-ups, one of which you'll do in malasana (squat). After that, you'll grab a strap and begin a targeted (mostly standing) sequence that prioritizes hip abduction, and through that, gluteal activation.

In the first half of the sequence, you'll use a strap for resistance in double-leg squats, single-leg squats, and side-lying leg lifts. After that, you'll integrate what you've done with standing squats, relying on imagined resistance rather than a strap. The final active practice is blanket slides, where you'll create healthy tension in complementary muscle groups in the fronts and sides of your legs.

Props: blanket, strap