Uploaded December 2025 | Updated September 2026, 4 hours ago
Isometrics, and iso split squats in particular are one of my favorite tools because of how many ways you can plug them into a program.
1️⃣ Return-to-play
For athletes coming back from a lower-body injury, ISOs let us reintroduce load without joint movement. This is huge when someone is dealing with sensitivity or stiffness. Holding a stable position also helps ramp up muscle recruitment when there’s inhibition after injury.
2️⃣ Max-effort strength without soreness
Even with healthy clients, heavy or max-effort ISOs are a great way to drive high recruitment. And because there’s no eccentric component, they’re perfect in-season or early-offseason for building tendon health and avoiding excessive DOMS.
3️⃣ Variety + plateau breakers
For long-term clients, ISOs are an easy way to add variety, challenge a different contraction type, and break up training monotony.
Do you use Split Squat ISOs in your training?
Isometrics, and iso split squats in particular are one of my favorite tools because of how many ways you can plug them into a program.
1️⃣ Return-to-play
For athletes coming back from a lower-body injury, ISOs let us reintroduce load without joint movement. This is huge when someone is dealing with sensitivity or stiffness. Holding a stable position also helps ramp up muscle recruitment when there’s inhibition after injury.
2️⃣ Max-effort strength without soreness
Even with healthy clients, heavy or max-effort ISOs are a great way to drive high recruitment. And because there’s no eccentric component, they’re perfect in-season or early-offseason for building tendon health and avoiding excessive DOMS.
3️⃣ Variety + plateau breakers
For long-term clients, ISOs are an easy way to add variety, challenge a different contraction type, and break up training monotony.
Do you use Split Squat ISOs in your training?
