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Master the Art of Stillness: 15 Essential Isometric Exercises with Peloton

Isometrics exercise might sound fancy but the truth is, you probably do some form of isometric training every single day, whether you realize it or not. If you’ve ever hung onto a heavy suitcase while waiting for the airport shuttle, held up a giant framed painting while your partner tells you if it’s level or not, or carried a baby on your hip while waiting in line at the grocery store, congratulations—you’ve done isometric exercises. And if you’re looking for an easy, equipment-free way to build strength and endurance without putting a lot of stress on your joints, consider adding isometric exercises to your workout routine

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 Isometric exercises are one of the best ways to build serious strength (without moving a muscle)

In a world where HIIT workouts, dynamic pilates and Peloton bikes are the trending ways to workout, isometric exercises might not be the obvious choice when planning a fitness routine. Whether you're exercising at home or in the gym, most workouts involve a hell of a lot of dynamic movement (hello treadmill, my old friend). But we have excellent news: sometimes, the best thing for your muscles is as little movement as possible.

 The isometric secret: 15 ways to get much fitter – without moving a muscle

Could the secret to lifelong health be … staying still? It sounds counterintuitive, but in a recent study, researchers assessing 270 randomised controlled clinical trials (involving more than 15,000 participants) found that isometric exercises, in which muscles are working but remain motionless, were more effective than a range of other options for reducing blood pressure. To be clear, aerobic exercise training, dynamic resistance training, combined training and high-intensity interval training all helped, compared with non-exercise control interventions. But isometrics were most likely to reduce blood pressure, with full-body movements such as the wall squat showing bigger benefits than moves such as hand-gripping or leg extensions.

 What the Heck Are Isometric Exercises, Really?

Don’t neglect this important form of strength training.

Previously Featured

Guide To The Top 20 Isometric Exercises for Static Strength Training

Isometric exercises, also known as static strength training, are contractions of a particular muscle for an extended period of time. Simply put, an isometric exercise is one that involves muscle engagement without movement. Instead, you pick one position and hold it. For example, in a plank or wall sit, the muscles are working, but not actively changing lengths.

Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance

This review used a narrative summary of findings from studies that focused on isometric strength training (IST), covering the training considerations that affect strength adaptations and its effects on sports related dynamic performances.

Do Isometric Exercises Build Muscle? The Beginners ABC

Isometric exercises are rarely included in the glamorous types of working out, such as pushing enormous amounts of weight and doing impressive calisthenics combos. However, they are a risk-free type of exercise that can help you build strength, muscle size, and endurance in equal measure.

How Isometric Exercises Can Help You Build Strength and Endurance

They may not involve heavy weights, but isometric exercises shouldn't be overlooked in your strength program. Here are all the benefits you can score from the moves.

How Neil, Buzz and Mike Got Their Workouts in on Their Way to the Moon and Back

To counter the effects of weightlessness, NASA equipped Apollo 11 with an Exer-Genie for isometric exercises.

Isometric Exercises: Examples, Benefits, and Applications

An isometric muscle action occurs when muscle tension is created without a change in muscle length or visible movement of the joint (Sutton, 2021). In other words, the tension between two sets of muscles is either matched or collectively to match external forces placed on the body.

Planks and wall sits are best for lowering blood pressure – here are six more reasons they’re such great exercises

If you were told to do more exercise to lower your blood pressure, you might think you’d need to break out your running gear or hit the weights. But one of us (Jamie) recently published research that found exercises that you hold in a static position, such as planks and wall sits, are actually the best way to reduce blood pressure.

The Importance of Isometric Exercise

“And now, with this next act, I’ll make your pain decrease and your muscles stronger with just an isometric exercise.” Pssh, yeah right. An exercise that diminishes pain but can also improve muscle strength and hypertrophy? Does it sound like magic? Well, it kind of is! Isometric exercise will challenge a disappearing rabbit trick any day.

The Ultimate Strength Exercise

In the early sixties, a new form of strength training burst on the scene and swept across the country like wildfire. It was called functional isometric contraction and was the brainchild of Dr. John Ziegler, a physician from Olney, Maryland and promoted by Bob Hoffman, owner of the York Barbell Company in York, Pennsylvania.

What to Know About Eccentric vs. Concentric and Isometric Movements

Focusing on eccentric vs. concentric movements and holding isometric poses can score you even more benefits from any exercise.

Why isometric exercises are so good for you

Exercise is great for improving heart health. But the thought of hitting the gym or going for a jog might put some people off from doing it. And, if you have a heart condition already, such dynamic exercises may not be safe to do. The good news is, you don’t necessarily need to do a vigorous workout to see heart benefits. You can even improve your heart health by holding still and trying really hard not to move. Isometric training, as this is called, is becoming increasingly popular as a way of reducing blood pressure and hypertension, and improving strength and muscle stability.

Resources

29 Bodyweight Isometric Exercises to Improve Your Workouts

If you’re looking to get stronger and fitter, the first advice you often hear is to start moving more and lifting weights. This isn’t bad advice, but some of the best exercises I know aren’t “moves” at all. And they don’t need weights! Isometric exercises are exercises where you create tension in a muscle without changing its length, and when you keep the angle of the joints the same against resistance. AKA not moving! The first thing that often comes to mind for people is a plank or a wall sit, but there are so many more options than those two.

10 Best 'Isometric' Exercises for All-Over Muscle Gain

These exercises will help you build strength and take your fitness game to the next level.

10 Reasons to Try Isometric Training

Isometrics might not seem very exciting, but they can help you build muscle and strength like nothing else.

15 Plyometric Exercises That’ll Build Explosive Strength

Plus, how to add them safely to your routine.

8 Minutes of This No-Sweat Exercise Can Lower Blood Pressure Better Than Cardio

Isometric exercises like wall sits are “the most effective” at reducing blood pressure, a report says