I’ve been doing 3:00 of a leg static each and every day for awhile now. Everyday this year, so a solid quarter, if not longer as I likely started some point in 2019.
If it’s a high horse stance I’ll hit it all in one go, and that got my legs strong as the stuck forklift shows.
I work on doing more in deeper horse stance position. I’ll vary the height of the hold, and arm positions.
Wall sits I get done in 1-3 sets, with the 3:30 pr thus far.
A modified warrior stance is another regular, I’ll hit it for usually 90 seconds a side, though sometimes it’s 2×45 seconds a side. Most of the time I squeeze either the quad or the glute, sometimes both at once, and rarely just hold the position and deep breath.
I’ll do a deep split oly position for much the same concious flexing protocols.
The less “flex” variant can be done for very long holds if you so please. I almost never do this, but have before.
Now most of the time I do the leg static holds, a type of isometric, for semi long lengths of time. The holds are more a moderate intensity defined in the 1rm sense, which is not to say the same in the bro effort sense.
It doesn’t have to be this way however. You can set an interval timer for short work and short rest periods and treat it as more of a max effort.
(One can also up the intensity by driving the feet into the ground.)
5 seconds to prepare, then 20 rounds of 10 seconds on, 5 seconds rest. I did deep oly split positions, and lunge holds, this was made all the harder by the “rep” each set to stand and switch legs. By the time I’m in position again work time. To recover a little more it’d be a higher position modified warrior pose. It was a mix of regular moving reps and isometrics.
Super legs with no equipment necessary.