Dr. Bret Contreras

You do it in the general warm-up, you know, your dynamic warm-up.

You might be able to do 100 glute bridges, but you're doing two sets of 10 trying to really squeeze the glutes and feel them moving you.

Lateral band walks, things like that.

So we were doing that in the early 2000s to wake up the glutes.

And there is evidence of this, though.

There's probably 15 studies on it, like key studies.

A lot of them show no benefit, but a couple of them show definite neural gains.

Like one study just in one week that people doing like an hour a day of isometric, like on all fours, you put a band around the knees and you did like...

Kind of this weird movement where it's like hip extension, abduction, external rotation at the same time, kind of lifting your leg out to the side.

Sort of like a dog peeing?

Yeah, almost like a fire hydrant, but also extending.

It's called a fire hydrant?

The fire hydrant.

Oh, because it's like a dog.

You're on your fourth and you lift a leg up.

All right.

But they want it to be isometric because they thought isometric, you're focusing, you're using the brain.

So they try to do like 20 minutes, three times a day for a whole week.

Like that's crazy.

20 minutes of isometric holding?