March 4  

5 of the Best Isometric Exercises

The Benefits of Isometric Exercise

Isometric exercises won't help you lose weight.

As a form of resistance exercise, they will help you to increase strength and to firm and tone your muscles.

They can be used as an adjunct to weights training or as an alternative to it when travelling and away from your home gym.

They generally don't require specialized equipment.

Not the Same as Bodyweight Exercises

Many people confuse the two and certainly some exercises can belong in both categories.

Bodyweight exercises are exercises that utilize only your body's weight as resistance. For example, pushups are bodyweight exercises but are not isometric because they involve movement. The muscles involved are exercised across a range of their movement.

Isometric exercises stress the muscle without moving it. A good example is the stationary curl. Stand in front of a strong balcony that has a bar at the top between waist and chest height. Take hold of it and try to curl it towards your chest. Nothing moves, but your biceps are being stressed. Hold for 10 seconds. Rest for 3. Repeat 2 more times.

You might also be interested in Effective Ways to Lose Weight at Home.

Here Are 5 of the Best Isometric Exercises

Plank Power: Mastering the Ultimate Core Isometric Exercise

Plank Isometric Exercise

The plank is a cornerstone in isometric exercise regimes, renowned for its effectiveness in building core strength and stability. This exercise, characterized by its simplicity and versatility, requires the individual to maintain a position akin to a push-up but with forearms on the ground, engaging a wide range of muscles including the abdominals, lower back, shoulders, and arms.

Regular practice of the plank not only fortifies the core, which is crucial for overall physical fitness and injury prevention, but also enhances posture and balance. Its appeal lies in its adaptability, catering to various fitness levels with modifications like side planks or elevated planks.

The plank embodies the essence of isometric training – maximizing muscle engagement and strength gain through static holds. Incorporating planks into a daily routine can be a game-changer for anyone seeking to enhance their physical prowess, offering a straightforward yet powerful tool to build endurance and core stability.

Wall Sit Wonders: Building Strength and Endurance

Wall Sit Isometric Exercise

The wall sit is a highly effective yet often underestimated exercise. This static exercise, a staple in both fitness and rehabilitative programs, involves leaning against a wall and sliding down until the knees are bent at a right angle, creating an invisible chair. This position is held for a set duration, engaging and strengthening the quadriceps, hamstrings, glutes, and calves.

The wall sit is not just about muscle fortification; it's a test of mental grit and endurance. As a low-impact exercise, it's accessible to a wide range of fitness levels and is particularly beneficial for those looking to enhance lower body strength without straining the joints.

It aids in improving core stability and posture. Regular practice can lead to significant improvements in muscular endurance, making it easier to perform daily activities and other sports with greater efficiency and less fatigue. The wall sit is a simple yet powerful tool in the fitness arsenal, offering a unique combination of strength, endurance, and mental resilience.

Bridge Hold: The Key to a Stronger Lower Back and Glutes

Bridge Isometric Exercise

The bridge hold exercise is a fundamental yet powerful component of fitness routines aimed at enhancing lower body strength. This exercise involves lying on your back with knees bent and feet flat on the ground, then lifting the hips towards the ceiling to create a straight line from the shoulders to the knees. It primarily targets the glutes and lower back muscles, but also engages the core and hamstrings, offering a comprehensive lower body workout. Regular practice of the bridge hold can lead to significant improvements in posture, lower back strength, and gluteal toning. It's particularly beneficial for counteracting the effects of prolonged sitting and improving spinal stability. Moreover, the bridge hold serves as a foundational exercise for more advanced movements and can be modified to increase intensity, making it suitable for all fitness levels. By incorporating the bridge hold into exercise routines, individuals can unlock the potential for a stronger, more resilient lower back and firmer, sculpted glutes.

The L-Sit: Targeting Core, Hip Flexors and Triceps

L-Sit Isometric Exercise

Here's how to perform the L-Sit:

Starting Position: Sit on the floor with your legs straight in front of you.

Lift: Place your hands beside your hips and press down, lifting your body off the ground. The goal is to keep your legs straight and raised, so your body forms an 'L' shape.

Hold: Keep your core engaged and try to maintain a straight back. Your legs should be parallel to the ground, and your arms should be straight, supporting your weight.

Duration: Hold this position for as long as you can maintain proper form, typically starting from a few seconds and working up to longer durations.

The L-Sit is excellent for improving core strength and stability, and it also challenges your arm and shoulder strength. It's a versatile exercise that can be done almost anywhere, requiring minimal equipment (you can do it on parallel bars if available).

Isometric Squat Hold: The Ultimate Lower Body Challenge

Isometric Squat Hold

This exercise has been described as a true test of strength, endurance, and mental tenacity.

The isometric squat hold, also known as a static squat, involves lowering into a squat position and holding it without movement, usually at the point where the thighs are parallel to the floor. This position engages the quadriceps, hamstrings, glutes, and calves, providing an intense workout for the entire lower body.

Maintaining the squat hold requires core engagement, enhancing core stability and balance. This exercise is particularly effective for building muscular endurance, as the sustained hold increases time under tension, a key factor in muscle growth and strength development.

It's also beneficial for improving joint health and functional fitness, aiding in better performance in daily activities and sports.

The isometric squat hold can be easily adapted for different fitness levels by adjusting the hold time and depth of the squat, making it a versatile addition to any workout regimen. For those seeking a formidable challenge to their lower body workout, the isometric squat hold is a must-try.


Incorporating isometric exercises into your workout routine offers a wide range of benefits that can enhance your overall fitness and health. Here's a summary of the key advantages:

Strengthens Muscles Without Movement

Isometric exercises involve static muscle contractions, which means you're holding a position rather than moving through a range of motion. This type of exercise is effective for building strength in specific muscle groups.

Improves Muscle Tone

Regularly performing isometric exercises can lead to improved muscle tone. Since these exercises target specific muscle groups, they can help in developing a more defined and toned appearance.

Joint Health and Rehabilitation

Isometrics are low-impact, making them ideal for people with joint issues or those recovering from injury. They put less strain on the joints compared to dynamic exercises while still strengthening the muscles around the joints.

Enhances Stability and Posture

By strengthening the core muscles, isometric exercises can improve your balance, stability, and posture. This is particularly beneficial for everyday activities and can reduce the risk of falls and injuries.

Time-Efficient and Convenient

These exercises require minimal equipment and can be done almost anywhere, making them a convenient option for those with busy schedules. Additionally, they can be completed in a shorter amount of time while still providing significant benefits.

Improves Endurance

Isometric training can also enhance muscular endurance. Holding a position for an extended period helps in building the capacity of the muscles to sustain effort, which is beneficial for both athletic performance and daily activities.

Safe for All Fitness Levels

Isometric exercises are suitable for people of all fitness levels, including beginners and those with physical limitations. They can be easily modified to suit individual needs and abilities.

Stress Reduction

Like other forms of exercise, isometrics can help in reducing stress and anxiety. The focus required to maintain a static position can also have a calming, meditative effect.

Improved Overall Fitness

By integrating isometric exercises into a workout routine, you can enjoy a unique set of benefits that complement other forms of training, leading to improved overall fitness and well-being.

About the Author

Turning 80 in 2024, I weigh the same as I did when I was 18 and remain seriously fit and healthy.
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Phil Lancaster

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