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By Sara Lindberg, M.Ed  | Reviewed by Heather Black | Updated February 03, 2021

What Are Isometric Exercises?

Isometric exercises are movements that involve isometric contraction. There
are three types of muscle contraction:

 Concentric
 Eccentric
 Isometric

In a concentric movement, the muscle shortens as it works, like the curling

phase of a biceps curl. In contrast, an eccentric action lengthens the muscles
as it works, like the lowering phase of the biceps curl. 
But an isometric exercise requires you to exert muscle force without moving.
In other words, you must hold the contraction with no movement at the
joint. There are two types of isometric contractions: one requires you to hold
a position isometrically, and the other requires you to push isometrically. 1
When you contract a muscle isometrically, you do not move the limbs or
lengthen or shorten the muscle fibers—the joint is considered static. Even
though you’re not moving a muscle through its range of motion, the fibers
are still being activated and firing in response to the resistance. 2

A good example of an isometric exercise is the wall sit. After squatting, you
hold the position isometrically for 30 to 60 seconds before standing up.

You also perform isometric contractions in daily activities. For instance, when
you carry an object like two or three heavy textbooks in front of you, the
weight of the books pulls downward. But instead of dropping the books, your
hands and arms oppose this motion with equal force going upwards. This
allows the biceps muscles to contract isometrically. 

Benefits of Isometric Exercises

Incorporating isometric exercises into an overall workout routine allows you
to strengthen muscles, aid in injury recovery, and possibly help prevent
future injuries.

 Target specific muscle groups: If you need to isolate a particular

group of muscles like the quadriceps, performing an isometric movement gives
you the ability to contract a specific muscle or muscle group. 
 Use body weight and a stable surface for resistance: Unlike
exercises that use machines, isometric moves only require bodyweight, a stable
surface to press against, and enough space to perform the exercise. That said,
you can incorporate dumbbells, barbells, or bands as a form of resistance. 
  Helpful for injury rehabilitation: Isometric exercises allow you to
build strength without placing stress on the joints. Because of this, isometric
moves are often recommended as part of a rehabilitation program for injuries. 3
 May improve performance in some sports and activities: A
variety of sports, physical activities, and fitness classes require static muscle
strength. For example, rock climbing, gymnastics, Judo, yoga, and Pilates all
use isometric or static muscle contraction. Additionally, sports and activities like
biking and golf require grip strength, which is an isometric contraction. 

While there are benefits to performing isometric exercises, there are a few
limitations to be aware of before adding them to your workouts. 

 Limits range of motion: Isometric exercises do not require muscles

to work concentrically or eccentrically. Because of this, you won’t build strength
through the entire range of motion.
 May not be efficient for total body conditioning: Because you
perform an isometric exercise in one position, you lose the ability to recruit
multiple muscle groups at one time. If you want to train more than one muscle
group, you will need to do several exercises. 

How to Do Isometric Exercises

Depending on the exercise, you may need to use a wall, the floor, or another
type of resistance to hold the contraction. The key is to find something
stable to push against. 

For example, if you want to contract the chest muscles isometrically, you

can press your hands together and hold this position for 10 to 30 seconds
while the chest muscles contract.

Alternatively, you can get into a push-up position, lower your chest to the
floor, and hold this contraction for 10 to 30 seconds. 

If you’re using equipment such as a dumbbell, barbell, or exercise band, the

resistance becomes the item you’re holding.

For example, when doing an isometric biceps curl with an exercise band, you
will begin the move with your arms fully extended and at your sides.

Next, concentrically contract the biceps to bend your elbows until they are at
a 90-degree angle and your forearms are parallel to the floor. Hold here for
15 to 30 seconds, then lower your arms. 

To maximize the benefits of isometrics, you have to really squeeze or

contract the muscle you’re working. If you’re pressing the hands together to
isolate the chest muscles, you need to forcefully squeeze your hands
together, not just place them palm to palm. 
And just because you’re squeezing or holding a contraction doesn’t mean
you should also hold your breath. When performing isometric exercises, you
still need to breathe as you would with an exercise that moves through its
full range of motion. 

Examples of Isometric Exercises

The easiest way to add isometric exercises into your overall workout routine
is to start with one or two that only require bodyweight and a stable surface
as resistance. Here are seven moves to help you get on your way: 

 Wall sit: Wall sits primarily work the quadriceps, glutes, and calf
muscles. The hamstrings play a lesser role. 
 Plank hold: The plank hold targets the abdominals and other core
muscles. It also recruits the glutes, shoulders, and arms. 
 Side plank: The side plank is a variation of the traditional plank that
works the obliques, glutes, and shoulders. 
 Glute bridge: The glute bridge targets the glutes, abdominals, and
hamstrings. 
 Calf raise hold: The calf raise hold works the calf muscles
(gastrocnemius and soleus).
 Hollow body hold: The hollow body hold targets the abdominals,
quads, hips, and adductor muscles. 
 Hundred in Pilates: The Hundred in Pilates is a classic mat exercise
that recruits the abdominal muscles and stabilizes the shoulder blades. 

You can also turn several exercises into isometric moves by holding the
position instead of performing multiple repetitions.

For example, a bodyweight squat can become an isometric squat simply by

holding the bottom or squat position for 30 to 60 seconds. Similarly, a
forward lunge can be held in the 90-degree position for 30 to 60 seconds. 

A Word From Verywell

Isometric exercises have a place in many types of workouts and
rehabilitation programs.

In general, they require minimal space, no equipment, and are easy to

perform in several different settings.

Although they are considered to be gentle on the joints, if you have an

existing injury or are experiencing pain in a particular part of your body, it’s
a good idea to check with your doctor or a physical therapist prior to starting
an exercise program with isometric exercises.

Source: https://www.verywellfit.com/what-are-isometric-exercises-5094859