Guide to Isometric Exercises: 6 Isometric Exercises to Try

Isometric exercises are exercises in which you hold a static position for an extended period of time, contracting a target muscle group without moving the surrounding joints. The consistent tension applied to muscles during isometric training exercises can increase muscle strength, endurance, and stability.

The terms "isometric" and "isotonic" both refer to types of muscle contractions; the main difference between an isotonic exercise and an isometric exercise is that an isotonic exercise involves moving your muscles, while an isometric exercise does not.

• Isometric exercises: Isometric contractions occur when your muscles stay at a constant length but experience an increase in tension—for example, when you hold a dumbbell with your arm bent in a static position. During isometric exercises, you still activate your muscle fibers, but your muscles do not move because there are equal forces working against each other. Popular isometric exercises include planks and wall sits.
• Isotonic exercises: Isotonic contractions occur when your muscles shorten or lengthen against resistance, but the tension stays the same. With isotonic contractions, your muscles move because of unequal forces. For instance, if you perform a biceps curl holding a 40-pound dumbbell, you must use more than 40 pounds of force to lift the dumbbell up and less than 40 pounds of force to lower it back down. Other common examples of isotonic exercises include push-ups, crunches, pull-ups, squats, and bench presses.

There are numerous types of isometric exercises that focus on different muscle areas. To build a full-body static strength training routine, try these six exercises:

1. 1. Plank: The plank exercise primarily targets your abdominals, back, and shoulder muscles. A plank position is similar to the push-up position, except you place your forearms flat on the ground so your elbows form a 90-degree angle. Tighten your core muscles to lift your body, keeping the balls of your feet and forearms on the floor. Keep your spine in a straight line as you hold the plank position.
2. 2. Glute bridge: The glute bridge works your glutes, hamstrings, and abdominal muscles. For the glute bridge, lie flat on your back with your arms at your sides. Place your feet hip-width apart and flat on the floor, and bend your knees upwards. Tighten your abdominals as you lift your hips off the floor. Stop lifting once your torso and thighs form a straight line. Hold the position, using your arms on the ground for support.
3. 3. Wall sit: Wall sits are a great lower body isometric exercise, targeting your quadriceps, hamstrings, glutes, and abdominals. A wall sit is a static squat that uses a wall to support your lower back muscles. To do a wall sit, stand about two feet in front of a wall with your feet shoulder-width apart. Lower your body by bending your knees to a 90-degree angle, pushing your back against the wall for balance. Hold the wall sit position for your desired time period.
4. 4. Dead hang: This exercise requires a pull-up bar and targets multiple upper body muscles. To do a dead hang, stand on a chair and place your hands shoulder-width apart on your pull-up bar. Without pulling yourself up, use your feet to slide the chair behind you so that you're now suspended in the air. Hold this position for your desired length of time.
5. 5. Overhead static hold: This isometric exercise builds muscular endurance, stability, and strength in your shoulders. You'll need a light to medium-weight kettlebell, dumbbell, or weight plate. Raise the weight above your head with your arms extended. Hold the weight in that position, making sure not to bend your arms.
6. 6. Wall tricep extension: To execute this easy tricep-strengthening exercise, simply stand in front of a wall in the forward lunge position. Extend your arms in front of you at eye level, and place your fists against the wall. Keeping your shoulders loose, use your tricep muscles to press both fists against the wall and hold.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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