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 Isometric stretching assumes a position and pits one muscle group
against another. It requires the tensing of the muscles when that
position is reached and a balance is achieved. The position is usually at
the very edge of the comfort zone, so when you do the splits, for
instance, go as wide as you can. Center your body above your hips so
that your body's weight acts as a force and counter it by applying
pressure with your feet, tensing not just your quads but also your
adductors to maintain a perfectly balanced position. There are many
benefits to isometric stretching which include the activation of the
pathways through which the muscles achieve greater growth. As with
most stretched you should not use it before you do any other workout as
isometric stretching contributes to muscle instability immediately
afterwards.

Extra Credit: 30 seconds rest between sets.

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