20 Isometric Exercises for Flexibility and Strength
On Sep 26, 2024
Isometric exercises are done by holding your body still during a specific position. They train the body for strength and flexibility because when performing them, only the involved muscles contract for engagement.
These low-impact and convenient workouts are capable of enhancing muscle endurance with stable posture. Let's look at 20 such isometric workouts known for building static strength, and improving muscle activation and flexibility.
1. Wall Sit
Wall sit is a great training routine to be done to build calves and glutes together with building endurance. It helps with motion stability like running, increasing the strength of the lower body.
Sets and Reps: 3 sets should be done with a minimum of 30 seconds to a maximum of 60 seconds per set.
How to do:
- Stand with a firm back against the wall and spread the legs hip-width apart.
- Leave the hands loose and let it fall on the sides.
- Slide down with shoulders and butt touching the wall until the hip and knees are at 90 degrees angle.
- Sit on hold with the support of the wall until the fatigue surfaces. Hands can either be set free or can also be held out, extending parallel to the ground.
- After done, stand up slowly, feeling the burn on the lower back, core as well as hamstrings.
2. Isometric Squat Hold
Known as the low squat, the isometric squat holds benefits in daily activities like sports by training the strengthening glutes, hamstrings, and quadriceps.
Sets and Reps: 3 sets for a desired number of reps per set.
How to do:
- Step up to stand tall on the feet, keeping legs at shoulder-width distance.
- Also keep hands by the sides, pointing the toes forward.
- Brace the core by keeping the back of the body flat, and pushing the hips back.
- Do bend the knees, extend the arms forward, and lower the body as far as possible.
- After done, hold them for a bit and then go back to the initial position and repeat.
3. Push-Up Hold
A push-up hold exercise contributes to building upper body strength. It focuses on the chest, triceps, and shoulders to enhance core stability and muscle endurance.
Sets and Reps: 3 sets for a minimum of 20-30 reps per set.
How to do:
- Get on all fours, keeping the feet together.
- Straighten the body from head to heels, with both hands positioned slightly wider than the shoulders but still in line.
- Bend the elbows so that the upper arms can spread from the torso forming an arrow when seen from above.
- Lower the body, maintaining the pace until both elbows form 90-degree angles.
- Keep them on hold for a few minutes.
4. Glute Bridge Hold
To enhance overall strength, the glute bridge hold plays an amazing role. Doing the glute bridge can help lessen lower back pain. Moreover, it also improves hip stability simultaneously strengthening the core and back.
Sets and Reps: 2 sets for a minimum of 20-60 reps per set.
How to do:
- Lie down on the floor, flat on the back, keeping hands loosely over the head.
- Put the soles of the legs flat on the floor by bending the knees, and making an angle.
- Support the body while lifting the hip and legs gently, forming a straight line from the shoulders to the knees.
- Stay still like this for 10 seconds and then lower the hip back to the initial position.
5. Isometric Bicep Curl
Isometric bicep curl is one of the best bicep workouts to incorporate in the workout routine which builds strength as well as endurance. It helps to define muscle and enhance performance.
Sets and Reps: 2-3 sets for a minimum of 20 reps per set.
How to do:
- Stand firmly with a straight back, and tight shoulders in a defined posture on the feet
- Hold 1 pair of dumbbells in each hand and place the hand with a dumbbell at arm’s length by the sides.
- Palms should face forward and keep the elbows tucked by keeping the shoulders tight.
- Lock the upper arms in place and then curl the dumbbells until the forearms are parallel to the floor.
- Hold until dumbells in that still position till fatigue starts surfacing.
6. Isometric Side Plank Hold
To provide strength training to the obliques and improve core stability, isometric side plank hold is an effective exercise that not only reduces back pain but enhances balance as well.
Sets and Reps: 3 sets for 10-15 reps per set.
How to do:
- Lie in a position in which the body is laid on the right side with extended legs that are stacked over each other.
- Place the weight of the body on the right arm by keeping it directly under the shoulder. It can also be performed by placing the weight on the palms.
- Lift the hips and knees together with the stand made from the hands. Make the body aligned from head to toe which may look like a slope.
- Lock the body in the position squeezing the glutes, and letting the core get busy. Stay still in the position without any slouch or bending.
- Later then, change the sides and repeat the process.
7. Isometric Chest Press Hold
For building upper body strength, especially on the chest, shoulders, and triceps; an isometric chest press hold is an effective workout for this purpose.
Sets and Reps: 2-4 sets for 10-15 reps per set.
How to do:
- Use a flat bench and lie over it by holding a pair of dumbbells directly above the chest.
- Bend the elbows and place the palms facing forward.
- When the dumbbells are pushed some inches above the chest, hold back on any movement until the weight is still bearable in the arms.
- When it becomes tough to endure, pull the weight back to the chest and repeat.
- After doing one rep, leave the weight down from the body to minimize the pressure.
8. Shoulder Press Hold
Incorporating a shoulder press hold into the fitness routine will be a great step in building shoulder strength and stability.
Sets and Reps: 3 sets for a minimum of 20-30 reps per set.
How to do:
- Take a pair of dumbbells respectively in both hands and stand tall to distribute equal weight.
- Raise the hands from the front, over the chest forming a 45-degree angle from the tucked elbows.
- Raise the hands together over the head without locking the elbows. It will put no unnecessary strain on the elbows.
- While performing, squeeze the muscles from the butt and core to have the most benefits.
- Bring the dumbbell back to the initial position and repeat.
9. Isometric Lunge Hold
Known as a split squat, an isometric lunge hold powers up the glutes, hamstrings, and quadriceps. It improves stability and balance which helps enhance performance in daily life.
Sets and Reps: Do 3 sets for at least 15-30 reps per set.
How to do:
- Stand with the feet hip-width apart and the hands at the sides.
- Engage the core by keeping the chest up, shoulders back, and back flat.
- Use the right foot to take a large step forward, lowering the body until the front thigh is parallel with the ground.
- The left knee should be bent 90 degrees and this position must be held still until the body is tired.
- Now, it is time to change the side and the legs and repeat the process.
10. Calf Raise Hold (With Dumbbell)
Isometric calf raises hold is an effective stretch to make the calves strong and improve balance by enhancing ankle stability. Doing this workout consistently can prevent calf-related injuries as well.
Sets and Reps: 3 sets for a minimum of 20 reps per set.
How to do:
- Stand tall while gripping a dumbbell in each hand.
- Raise both heels together, and lift the body off the ground.
- Stretch as high as possible and then stay on hold for one minute.
- Come back down to land on the soles slowly, feeling the muscle movements.
- Keep going on with the isometric calf raise hold until the position can be held for 5 minutes.
11. Back Extension Hold
The back extension improves the posture and strengthens the upper body by focusing on the triceps, shoulders as well and chest, hence enhancing stability and endurance.
Sets and Reps: 2-3 sets for 10-15 reps per set.
How to do:
- Stay in an upside-down position on the extension machine, keeping the spine straight.
- Bend the spine up towards the ceiling and hold in that state for some time. Squeeze the gluteus muscles and contract the lower back.
- Then, arch the lower back towards the floor and hold back for some time again, continuing to squeeze the lower back muscles.
- Come back to the initial position while releasing the contraction of the glutes and lower back.
12. Triceps Extension Hold
It is a great stretching workout that helps improve muscle definition and enhance your performance in activities that require arms.
Sets and Reps: 3 sets for a minimum of 30-60 reps per set.
How to do:
- As an initial position, stand firmly with a straightened back and hold a dumbbell with both hands.
- Take both arms over the head and hold in that position.
- Then let the arms extend towards the back to let the muscles on the triceps work.
- Keep the hands in the same position for a few minutes, bending the elbows to lower the weight behind the head.
- Once the muscles start burning, bring the arms slowly to the front to prevent muscle strain and then release the pressure.
13. Hamstring Curl Hold
As the name says, hamstring curl hold strengthens hamstrings and improves flexibility. This activity also enhances overall leg strength which helps to prevent injuries due to weak hamstrings.
Sets and Reps: 2 sets for a minimum of 15-20 reps per set.
How to do:
- Lie on the ground facing the floor and lift the legs by bending the knees towards the glutes.
- Hold the leg in this state, making sure to have an engagement on the hamstrings to ensure their muscles are working well.
- To provide stability, keep the thighs attached to the ground and then lower the lifted feet slowly.
- While lowering the legs, keep the movement in control to avoid strains and release the pressure on the hamstrings.
14. Isometric Neck Hold
To improve the stability and strengthening of neck muscles, isometric neck hold is an amazing activity to do. It can also be a contributing factor in reducing neck pain.
Sets and Reps: 3 sets for a minimum of 20-30 repetitions per set.
How to do:
- Stand aligned with a straight posture to give the least strain to the neck.
- To provide resistance for the neck muscles to work, place the hand on the forehead and then push before doing the same with the temples as well after being done with the forehead.
- Keep pushing for some seconds as it will engage the neck muscles.
- Once done, release the pressure from the head slowly to prevent sudden jerks which can cause muscle straining.
15. Plank
Being a core strengthening exercise, plank not only enhances overall stability and endurance but also improves posture, reduces back pain, and makes the shoulder as well as the back strong.
Sets and Reps: Do plank for 3 sets with a minimum of 12-15 reps per set.
How to do:
- Position on all fours, feet together, arms straight, body straight from head to heels.
- It can also be performed on forearms, so place them slightly wider but still in line with the shoulders.
- Lock the body in the position by squeezing the glutes, drawing the shoulders down, and letting the core get busy.
- Stay still in the position until tired.
16. Isometric Hip Abduction Hold
Isometric hip abduction hold improves the stability and strength of hip abductors, core as well as lower abs, resulting in enhanced performance.
Sets and Reps: Complete 3 whole sets for a minimum of 20 seconds to a maximum of 30 seconds per side.
How to do:
- Lie on the mat and extend the legs on top of each other.
- Lift the top leg in the air towards the ceiling, engaging the hip abductors.
- Keep the spine parallel to the ground and the legs straight without slouching when extending.
- Hold the leg in the air for some time until there is burning in the muscles.
- When unbearable, bring the leg down slowly with a steady pace releasing the muscles to prevent straining.
- When done on the right side, turn left and then repeat.
17. Isometric Leg Raise Hold
Isometric leg raise hold is a beneficial workout to better the strength of lower abs and hip flexors. enhancing athletic performance, and improving the core stability.
Sets and Reps: 2-3 sets for about 10-20 reps per set.
How to do:
- Lay down on the back on a firm surface, bending the opposite leg for support.
- Place the hands on the sides while lying on the floor. Squeeze the quads to keep the knee straight.
- Lift the leg straight up off the floor at a controlled pace to a height up to which you are comfy.
- Keep the leg stable for about 5 minutes gradually, raising the time duration by 30 seconds after each set.
- When the enduring becomes stressful, bring the legs back to the initial position.
- Let the leg down slowly to avoid jerking and pulling the strained muscles.
18. Shoulder Shrug Hold
Trapezius strength is the main factor that the shoulder shrug targets. This isometric workout also helps to promote good posture and reduce the pain in the neck and shoulder.
Sets and Reps: 2-3 sets for a desired number of reps per set.
How to do:
- Firmly stand flat on the soles of the foot, with a straight back.
- Carry one pair of dumbbells on both hands respectively.
- Extend the arms perpendicular to the floor, reaching the dumbbells up to the thigh.
- Inhale and exhale together, and move the shoulders without bending the elbows.
- When moving, it should look as if the shoulders are being shrugged.
19. Isometric Abdominal Hold
The isometric abdominal hold is a brilliant workout to strengthen the lower abs and hip flexors. It reduces lower back pain and also enhances the body's balance.
Sets and Reps: 3 sets for a minimum of 20 reps per set.
How to do:
- Lie on a smooth mat on the floor.
- Extend the arms over the chest and the legs should lay flat on the heels on the ground.
- Let the core get engaged to generate the strength to lift the upper body.
- The legs and the upper body should be lifted together with extended arms putting all the weight on the lower back.
- Hold still in the position till bearable or until the core starts burning and the arms start feeling numb.
20. Isometric Wrist Curl Hold
To build the endurance and strength of the wrist alongside the forearms, isometric wrist curl hold is an excellent activity that can improve grip strength, enhancing their performance.
Sets and Reps: Do 2-3 sets for the desired number of reps per set.
How to do:
- Carry a pair of dumbbells in each hand and then sit on a bench. Rest the abdomen and elbows on the seat whereas the legs should be kneeled on the floor.
- Grip the dumbbell firmly and curl the wrist upwards without moving arms.
- As the wrist is stretched, hold this position for some time to improve the forearm and wrist endurance.
- As the muscles burn, lower the wrist slowly to release the weight and avoid straining the muscle.
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