If you’ve ever held a plank, paused at the bottom of a squat or pressed your palms together in front of your chest, you’ve done an isometric exercise. Ta-da!
These holds might look simple — after all, you’re not technically moving — but they pack a powerful punch. For beginners, busy parents, those returning from an injury, or anyone who wants a joint-friendly way to build strength, sprinkling in isometric training can be a game-changer.
The best part? You can do them anywhere, anytime, using just your bodyweight, and they only take a few minutes. Here’s what you need to know about isometric exercises, plus seven beginner-friendly holds you can try now.
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What Are Isometric Exercises?
An isometric exercise is a type of strength training where you contract your muscles and hold without moving your joints. Your muscles are working, but holding a contraction. Unlike lifting or lowering a weight (where the muscle shortens and lengthens), you hold a position steady. Think of it as creating “time under tension” and holding it, like a frozen snapshot of a movement.
Isometric Exercise Benefits
Isometric holds can be a beneficial addition to almost any strength workout routine. Here are a few reasons why:
- Easy on the joints: You get muscle activation without a lot of wear and tear.
- Improves stability and posture: Great for core, balance and stabilizing muscles.
- Beginner-friendly: You don’t need equipment, space or complicated technique.
- Can lower blood pressure over time: Studies suggest wall sits and similar holds may improve heart health.
- Quick and convenient: A few seconds here and there (or each rep!) can add up.
- Customizable: You can hold at the angle that feels right for your body.
Are Isometric Exercises Safe for Everyone?
Because isometrics can cause a sharp spike in blood pressure and restrict blood flow, they’re not safe for everyone. Do not do isometric exercises without your doctor’s approval if you:
- Have heart disease
- Have high blood pressure
- Are pregnant
For everyone else, follow these important rules:
- Never hold your breath during isometric holds — breathe in and out steadily.
- Keep most holds around 20-60 seconds; avoid pushing extreme maximum contractions beyond 10 seconds.
- Stop immediately if you feel dizzy, nauseous or develop a headache.
How To Incorporate Isometric Exercises Into Your Workout Routine
Isometric exercises aren’t perfect, and they shouldn’t be the only type of strength training you do — remember, everything in moderation.
Strength is angle-specific. That means that holding one position makes you stronger only in that position. For example, if you always press your palms together at a 90-degree elbow bend, your arms won’t get stronger at other angles. To cover all ranges of motion, you’d need to train at many different angles, which can be time-consuming.
That’s why isometric holds are best used as a supplement to a well-rounded strength routine. They work best when added to other types of movements (like squats, lunges or pushups), rather than as your sole workout method.
Here are some simple strategies for giving isometric holds a try:
- Start with short holds of 10–20 seconds and build up over time.
- Pair them with your regular reps: For example, do a few regular squats, then pause at the bottom for a hold.
- Try a mini circuit: Pick 4–5 isometric moves and hold each for 20–30 seconds then repeat.
- Always breathe: Inhale and exhale steadily; don’t hold your breath.
- Listen to your body: Shaking and discomfort are normal, sharp pain is not.
8 Beginner-Friendly Isometric Exercises
Try these at home, at the gym or even during TV commercial breaks. Aim to hold each one for 30-60 seconds, rest, and repeat the circuit 2 times.
High Plank
Start in a pushup position with your hands under your shoulders and your body in a straight line. Engage your core, glutes and thighs. Hold steady.
Side Plank
Lie on one side, prop yourself up on your forearm, and lift your hips so your body forms a straight line. Hold, then switch sides. For a modification, rest your bottom knee on the ground.
Wall Sit
Stand with your back against a wall. Slide down until your knees are bent at about 90 degrees (or a comfortable angle). Hold as if sitting in an invisible chair.
Chair Pose
Lower into a squat position (like sitting back into a chair) and freeze at the bottom. Keep your weight in your heels and chest lifted with arms overhead.
Glute Bridge Hold
Lie on your back, bend your knees, and plant your feet flat on the floor. Lift your hips and squeeze your glutes at the top. Hold steady with your ribs in and core engaged.
Kneeling Overhead Hold
Using light dumbbells or water bottles, press your arms overhead and hold still with your biceps next to your ears. Keep your core tight, ribs in and shoulders down.
Réleve Hold
Stand tall with your feet together. Rise up onto your toes and stay tall, balancing on the balls of your feet. For a challenge, you can try standing on one leg (flat footed or in réleve).
Lunge Hold
Get into a 90º lunge on the ground, hands on hips. Then, lift your back knee up off the ground about 1-2 inches and hold.
Prayer Hold
In either a sitting or a standing position, press your palms together as hard as you can with your elbows pointed out away from your body. Remember to breathe.
10-Minute Isometric Workout Routine
If you want a quick way to test these exercises out, try this simple routine:
- Plank: 30 seconds
- Side Plank (right): 20 seconds
- Side Plank (left): 20 seconds
- Wall Sit or Chair Pose: 30 seconds
- Glute Bridge Hold: 30 seconds
- Overhead Hold: 20 seconds
- Calf Raise Hold: 20 seconds
- Lunge Hold: 30 seconds
- Prayer Hold: 30 seconds
Rest as needed, then repeat the circuit once or twice more.
The Bottom Line
Isometric exercises prove that sometimes, doing “nothing” is exactly what your body needs. A few seconds of stillness can strengthen your muscles, support your joints, and help you feel more confident in everyday movement.
But remember: they’re a supplement, not a full replacement for dynamic strength training. And if you have a medical condition (especially heart concerns, high blood pressure or pregnancy), check with your doctor before trying them.
Most importantly: Something is always better than nothing. Even one, 20-second hold today is a win.
If you’re looking for more ways to build strength and stay consistent, you can try my workouts on the Start TODAY app. I’ll guide you through beginner-friendly routines you can do at home, so you can meet yourself where you’re at, one step (or one hold) at a time.
