Hold On - What Are Isometric Exercises, and Should I Be Doing Them?

Key Takeaways

• Isometric exercises build strength and endurance by engaging muscles without moving the joints, making them a great low-impact option.
• The key benefits of isometric exercises include improved muscle activation, joint and tendon health, and potential blood pressure reduction.
• Incorporating isometric exercises like planks, wall sits, and glute bridge holds into a workout routine is an easy and effective strategy for improving stability, strength, and overall fitness even without stepping foot in a gym.

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Have you ever been in a workout class and the instructor is making you hold a position - such as a plank -  for what feels like hours, despite their meticulous 8-second countdown, leaving you shaking for the final 3 seconds? This type of exercise is considered an isometric exercise - a unique form of strength training that engages muscles without causing movement at the joints. Unlike traditional dynamic exercises that involve lifting, lowering, pulling, or pushing through a range of motion, isometric exercises require holding a static position while maintaining muscle engagement. 

Focusing on isometric exercises builds strength, endurance, and stability by challenging the muscles in a fixed position. It is an effective alternative for individuals with joint pain, limited mobility and even those looking to add variety to their overall fitness routine.^1,9 If you thought that was all, there is also a fair amount of research that supports the specific use of isometric exercise for reducing high blood pressure in individuals who struggle with hypertension.² 

Overall, understanding the advantages of isometric exercise is essential for anyone wanting to improve strength, prevent injuries, and add variety to their workouts. This article will help define isometric exercise, highlight the key benefits, and provide practical examples that can be easily incorporated into any fitness routine. Whether you’re a beginner or an experienced athlete, learning how to incorporate these movements can help you achieve greater health and fitness from a well-rounded perspective while reducing the risk of injury along the way. 

What Are Isometric Exercises?

There are two main categories of exercises that define how our bodies move through a range of motion: isometric and isotonic. Isometric exercises involve muscle contractions without changing length, and the joints remain stationary. Isotonic exercises are your more “traditional” forms of exercise as they involve movement through a range of motion (such as lifting and lowering a weight). 

There are two phases to isotonic exercises: concentric contractions, where the muscle shortens as it generates force (e.g., lifting a dumbbell in a bicep curl), and eccentric contractions, where the muscle lengthens under tension (e.g., lowering the dumbbell back down in a bicep curl). Isometric exercises, however, maintain a constant muscle length. In the bicep curl example, holding the dumbbell with your elbow bent at 90 degrees would be considered an isometric exercise. This gets very challenging very quickly!

Common examples of isometric exercises include planks, wall sits, hollow body holds, and glute bridge holds. Isometric exercises are particularly effective for targeting specific muscle groups, enhancing muscular endurance, and minimizing joint stress, making them an excellent option for those recovering from injuries or looking to improve stability and strength with less stress.³ They are often overlooked and under-considered in many workout programs, so let's look at the multiple benefits of isometric exercises.

Benefits of Isometric Exercises

Incorporating isometric exercises into your daily workouts offers numerous advantages for overall strength, endurance, and joint health. Due to their effects on performance, injury prevention, and cardiovascular health, they can be used as a primary strength-building method or as a complement to a more dynamic workout program. Best of all, isometric exercises are easy to perform anytime, anywhere, and for any fitness level. Below are detailed descriptions of the benefits of isometric exercises and how they can positively impact fitness and well-being.

• Strength Building and Muscle Hypertrophy: Isometric exercises effectively build and maintain muscle strength by recruiting muscle fibers up to their maximal or near-maximal effort. This can help increase muscle activation and prevent strength loss during periods of reduced activity, such as injury recovery or rehabilitation. Athletes and individuals looking to enhance specific muscle groups can also use isometric training to target weak areas and improve overall functional strength.^3,4
• Enhanced Muscle Endurance: Holding static positions for extended periods challenges muscle endurance, training the muscles to sustain effort for longer durations. Ultimately, this leads to increased stamina and resistance to fatigue during functional tasks and athletic pursuits. In fact, this training is particularly beneficial for athletes, runners, and individuals participating in activities requiring sustained muscle activations for long periods, such as cycling or rock climbing.⁵
• Joint and Tendon Health: Isometric training places less strain on joints compared to high-impact exercises, making it a safe option for individuals with joint pain or injuries.⁹ By strengthening the muscles around the joints, isometric exercises improve joint stability and strength, leading to less pain and risk of injury.⁶ 
• Blood Pressure Reduction: Research suggests that isometric exercises can contribute to lowering blood pressure over time.² When performed 3-5 times per week for 8 weeks, studies found these exercises improve cardiovascular function by increasing blood flow and reducing mean arterial pressure.⁷ This benefit makes isometric training a valuable tool for individuals looking to manage hypertension and support heart health at a lower intensity and difficulty than more rigorous exercise programs. 

Examples of Isometric Exercises

Considering these benefits, you can see how adding isometric exercises to your workout can help build strength, endurance, and stability without excessive strain on the joints. Here are five effective isometric exercises to try at home or at the gym, each targeting different muscle groups of the lower body, upper body, and core.

• Regular Plank – A full-body exercise that primarily engages the core, shoulders, and legs. Hold a push-up position with your forearms or hands on the ground to perform a plank, keeping your body in a straight line from head to heels. You can also try other variations of a plank to target all areas of your abdominal muscles.
• Side Plank – A variation of the plank that targets the obliques, shoulders, and hip muscles. Lie on your side, support your body by placing your elbow under your shoulder to support your weight on your forearm, then lift your hips off the ground while maintaining a straight line from head to feet.
• Wall Sit – A lower-body exercise that strengthens the quadriceps, hamstrings, and glutes. Stand with your back against a wall and lower yourself into a seated position with your knees bent anywhere from a 45 to a 90-degree angle. Hold this seated position as long as possible, making sure your knees are not passing over the front of your toes.
• Glute Bridge Hold – This exercise strengthens the glutes, hamstrings, core, and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling and hold the position while engaging your glutes and avoiding arching your lower back.
• Overhead Hold – For an upper body challenge, this exercise engages the shoulders, arms, and core by holding a weight or object overhead. Stand tall with your arms extended fully above your head while keeping your core tight to maintain stability. Keeping a slight bend in the elbows will help protect your joints and reduce excessive strain in the neck. 

How to Incorporate Isometric Exercises into Your Workout

You might wonder how to safely and effectively add isometric exercises into an exercise program. Should you do them first, at the end of the workout, or as their own workout entirely? A simple way to integrate them is by adding isometric holds as part of a warm-up or cool-down in your workout. For example, starting with a plank can activate core muscles before a strength session, whereas finishing with a wall sit can build lower-body endurance once your muscles are already slightly fatigued. 

A study performed in 2003 highlighted the specific benefit of performing isometric knee extensions at the beginning of a workout leads to improved performance in dynamic power movements. However, the isometric holds were short (3 x 3 seconds).¹¹ Isometric exercises can also be used as active recovery on lighter workout days or rest days, allowing for muscle engagement without excessive strain or fatigue.

If you’re already following a structured strength training program, isometric exercises can be incorporated with traditional dynamic movements to maximize strength gains.⁸ For example, holding a squat at the bottom position before standing up, pausing midway through a push-up, or attempting to hold a bicep curl at 90 degrees after doing three sets of 10 can encourage increased muscle endurance while the muscle is experiencing fatigue. Aim to include isometric holds for at least 20–60 seconds to achieve the maximum effect, adjusting duration based on fitness level and how tired you are during the workout. 

Safety Considerations

While isometric exercises are generally safe for everyone, they must be done correctly to prevent injury. Consider these precautions when incorporating them into your routine.

• Proper Form: Maintaining correct posture and alignment is crucial to prevent excessive strain on muscles and joints.¹⁰ Make sure you are engaging the appropriate muscle groups and avoid arching or rounding your spine in certain positions. For instance, when holding a plank, ensure your body forms a straight line from head to heels to avoid lower back strain. If holding weights overhead, remember to keep your core muscles engaged to also help protect your spine.
• Breathing: Holding your breath during isometric exercises can spike blood pressure, increasing the risk of dizziness or lightheadedness. Instead, practice steady, controlled breathing that is synced to your movement. Inhale before engaging the muscles and exhale slowly during the hold to maintain oxygen flow and balance.
• Pre-Existing Medical Conditions: Individuals with high blood pressure, cardiovascular disease, or joint issues such as arthritis should consult a healthcare professional before performing isometric exercises. Doing them incorrectly can worsen these conditions. Modifications or alternative exercises may be necessary to ensure safety.

The Bottom Line

Isometric exercises are a simple yet effective way to build strength, improve endurance, and support joint health while reducing excessive impact and fatigue. You can easily enhance muscle activation and joint stability by incorporating exercises like planks, wall sits, or overhead holds into your workout. Regardless of when you do it, isometric training is a worthwhile tool for achieving long-term fitness, improved cardiovascular health, and injury prevention. 

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