Isometric exercises may seem like they come from a fitness science laboratory, but they are actually straightforward and highly efficient methods for muscle building and strength improvement. Picture holding a plank position or pausing during a squat – these are prime examples of isometric exercises. These workouts involve maintaining a static posture and activating your muscles without any movement, leading to significant benefits. To assist you in commencing your isometric training journey, I have curated a list of the top 10 exercises for building muscle.
Isometric exercises can boost muscle endurance, improve strength, and help you push past those annoying fitness plateaus. Plus, they’re joint-friendly! Since you’re not moving through a range of motion, your joints have less strain, making these exercises perfect for everyone—from beginners to seasoned lifters.
In addition, isometrics are super convenient; you can do them anywhere with little to no equipment. Whether you’re at home, in the gym, or even on vacation, all you need is a bit of space and some determination to get a solid isometric workout in.
Ready to see how you can incorporate these muscle-boosting moves into your routine? Let’s dive into the 10 best isometric exercises to build muscle. These exercises will help you build strength, increase muscle mass, and take your fitness game to the next level!
Isometric Exercises: What They Are, Benefits, and How to Get Started
Isometric exercises might sound complicated, but they’re as simple as holding a position without moving. Unlike traditional exercises, where you’re constantly lifting, lowering, or moving, isometric exercises have you freeze in one position and hold that tension. Think of it like trying to push a wall—you’re engaging your muscles even though there’s no actual movement.
So, why should you care? Isometric exercises are awesome for building muscle endurance and strength without putting extra strain on your joints. They’re also a great way to target stubborn muscles that are hard to activate with dynamic movements. Plus, you can do them almost anywhere—no fancy gym equipment is required!
Getting started is easy: Simply pick a few exercises, hold each position for a set amount of time, and gradually increase your hold as you get stronger. Ready to add isometrics to your muscle-building routine? Let’s dive into the top 10 exercises that’ll have you building strength and size in no time.
The 10 Best ‘Isometric’ Exercises for Muscle Gain
Add the below exercises to give your fitness routine a serious upgrade.
1. Isometric Mid-Thigh Deadlift Pull
This exercise is fantastic for boosting your pulling strength and improving your deadlift power. It works the entire posterior chain, including your hamstrings, glutes, and lower back, making it a killer move for building muscle and strength in those areas.
- Stand inside a squat rack with the barbell set at mid-thigh height.
- Grip the barbell as if you’re going to perform a deadlift, but instead of lifting the bar, pull against set pins as hard as you can without actually moving it.
- Focus on engaging your lats, glutes, and core while maintaining a neutral spine.
- Perform three sets of 5 to 10-second holds, resting for 1 to 2 minutes between sets.
2. Split Squat Iso Hold
This exercise targets your quads, glutes, and core while improving stability and balance. It’s also great for unilateral strength, meaning it helps even out strength imbalances between your legs.
- Get into a split squat position with one foot forward and the other back.
- Lower your back knee toward the ground until your front thigh is parallel to the floor.
- Hold this position, keeping your torso upright and core tight.
- Complete three sets of 20 to 30-second holds per leg, with 30 to 60 seconds of rest between sets.
3. Overhead Carries
Overhead carries build shoulder stability, core strength, and upper-body endurance. They also engage your traps, lats, and legs, making them an excellent full-body isometric move.
- Hold a pair of dumbbells or kettlebells overhead with your arms fully extended.
- Walk forward while keeping your core engaged, shoulders stable, and arms locked out overhead. Focus on maintaining good posture as you walk.
- Perform three sets of 30 to 45 seconds of walking, resting for 1 to 2 minutes between sets.
4. Wall Sit
The wall sit is a classic isometric exercise that burns out your quads, glutes, and core. It’s a great way to build lower-body strength and endurance, and you can do it anywhere!
- Stand with your back against a wall and lower yourself into a squat position until your thighs are parallel to the floor.
- Keep your knees at a 90-degree angle and hold this position, ensuring your back stays flat against the wall.
- Complete three sets of 30 to 60-second holds, resting for 1 minute between sets.
5. Plank Variations
Planks are the ultimate isometric core exercise, strengthening your abs, lower back, and shoulders. Plus, with variations like side planks and forearm planks, you can target different areas of your core.
- Get into a pushup position, but rest on your forearms instead of your hands.
- Keep your body straight from head to heels, engage your core, and hold.
- For a challenge, try side planks or lifting one arm or leg.
- Perform three sets of 30 to 60-second holds, with 30 to 60 seconds of rest between sets.
6. Glute Bridge Iso Hold
The glute bridge iso hold strengthens your glutes, hamstrings, and lower back while improving hip stability. It’s a perfect addition to any lower-body routine.
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips toward the ceiling, squeezing your glutes at the top, and hold this position.
- Keep your core tight and avoid arching your lower back.
- Complete 3 sets of 20 to 30-second holds, resting for 30 to 60 seconds between sets.
7. Isometric Bicep Curl
This isometric bicep curl is excellent for building strength and size and improving bicep tendon resiliency. It keeps your muscles under tension longer than a standard curl, increasing muscle growth.
- Hold a dumbbell or barbell in the middle of a curl position (elbows bent at about 90 degrees) and squeeze your biceps hard without moving.
- Focus on keeping tension in your arms the entire time.
- Perform three sets of 20 to 30-second holds, resting for 1 minute between sets.
8. Isometric Calf Raise
Isometric calf raises target your calves and helps improve lower leg strength and endurance. It’s a great way to build up your calves without needing heavy weights.
- Stand on the edge of a step with the balls of your feet.
- Raise your heels until you’re standing on your toes.
- Hold this position, squeezing your calves throughout the movement.
- Complete 3 sets of 20 to 30-second holds, resting for 30 to 60 seconds between sets.
9. Pull-up Hold
The pull-up hold is a killer upper-body move that strengthens your lats, biceps, and shoulders. It’s perfect for those working toward their first pull-up or wanting to increase their pull-up numbers.
- Grab a pull-up bar with an overhand grip and pull yourself up until your chin is over the bar.
- Hold this position as long as possible, keeping your core tight and shoulders engaged.
- Perform three sets of 10 to 20-second holds, resting for 1 to 2 minutes between sets.
10. Pushup Hold
The push-up hold is a fantastic isometric exercise for building chest, shoulder, and tricep strength while engaging your core. It’s a great finisher for any upper-body workout.
- Get into a pushup position with your arms extended and hold this plank position, or lower yourself halfway down and hold the bottom of the pushup.
- Keep your body straight from head to heels and focus on keeping your core tight.
- Complete three sets of 20 to 30-second holds, resting for 30 to 60 seconds between sets.
Frequently Asked Questions (FAQs)
What are isometric exercises?
Isometric exercises are static movements where the joint angle and muscle length do not change during contraction. This means you’re holding a position without moving, which helps build strength and endurance.
Are isometric exercises effective for muscle gain?
Yes, isometric exercises can be effective for muscle gain. By applying tension to your muscles without movement, isometric exercises engage more muscle fibers, leading to increased strength and muscle growth over time.
How many sets and reps should I do for isometric exercises?
Typically, you can start with 2-3 sets of 10-30 seconds each for isometric exercises. As you progress, you can increase the duration or add more sets to challenge your muscles further.
Do I need any equipment for isometric exercises?
Isometric exercises can be done using your body weight only, but some variations may require simple equipment like resistance bands, stability balls, or a wall for support. However, many isometric exercises can be done equipment-free.
Can isometric exercises help tone the body?
Yes, isometric exercises can help tone the body as they engage multiple muscle groups simultaneously, which can lead to improved muscle definition and overall body toning when combined with a balanced diet and cardio exercises.
What are some beginner-friendly isometric exercises?
Plank:
- Start in a push-up position, but with elbows directly under your shoulders.
- Hold your body in a straight line from head to heels, engaging your core.
- Hold this position for as long as you can maintain good form.
Wall Sit:
- Lean against a wall with your knees bent at a 90-degree angle.
- Hold this position, keeping your back flat against the wall, for the desired time.
Are isometric exercises suitable for all fitness levels?
Isometric exercises can be modified to suit different fitness levels. Beginners can start with easier variations and gradually progress to more challenging ones as they build strength and endurance. Consult with a fitness professional if you have any concerns.
Can isometric exercises be included in a regular workout routine?
Absolutely! Isometric exercises can be a great addition to your regular workout routine. They can help improve strength, stability, and muscle endurance, and mixing them with dynamic exercises can provide a well-rounded fitness program.
How often should isometric exercises be done?
It is recommended to do isometric exercises 2-3 times a week, allowing for 48 hours of rest between sessions for muscle recovery. Listen to your body and adjust the frequency based on your fitness level and recovery rate.
