Isometric exercises, commonly known as isometrics, are a unique form of strength training that involves contracting a muscle or group of muscles against an immovable object or resistance without moving the joint. Isometrics allows you to build strength without equipment, using just your body weight. They offer many benefits beyond traditional weight lifting and can be done virtually anywhere. Read on to learn all about what isometrics are, their benefits, which muscles they work, and tips for performing them correctly.

What Are Isometrics?

Isometric exercises involve producing force against an immovable object or fixed resistance. This results in little to no movement of the joint, unlike traditional exercises like bicep curls or squats that involve dynamic movement through a range of motion. The force generated by the muscle contraction is equal to the resistance, so your muscles fatigue as they contract statically against the immovable resistance.

Some examples of common isometric exercises include:

  • Plank hold
  • Wall sit
  • Flexed arm hang
  • Static lunge hold

During an isometric exercise, you flex your muscles at one joint angle. You do not move the joint through a range of motion like with isotonic exercises. You simply contract the muscle while holding the joint static at one angle.

This allows you to focus on time under tension rather than the number of reps performed. Isometrics build strength by increasing muscle tension and metabolic stress.

Benefits of Isometric Training

Adding isometrics to your routine offers many benefits:

Builds Raw Strength

Isometrics overload your muscles in a fixed position, allowing you to generate maximum force. This makes them ideal for developing pure strength. Studies show they can increase strength by 5-15% over 6 weeks.

Improves Joint Stability

Generating force against an immovable resistance requires co-contracting opposing muscle groups to stabilize the joint. This enhances neuromuscular coordination and improves joint stability.

Increased Time Under Tension

Holding a prolonged contraction increases time under tension. This metabolic stress triggers muscle growth. Isometrics can be held for 30-90 seconds, much longer than traditional exercises.

Boosts Muscle Size

The constant tension of isometrics leads to muscle hypertrophy. Research shows they can increase muscle size similarly to traditional training when combined with dynamic exercises.

Enhances Mental Toughness

Pushing through the intense discomfort of extended isometric holds builds mental grit and endurance. This transfers to physical activities.

Requires No Equipment

You can perform isometrics anywhere without equipment, using just your body weight for resistance. This makes them highly accessible and convenient.

Safe for Injuries

Isometric training isolates joints at one angle, reducing the risk of injury. They can be performed pain-free by those rehabbing injuries.

Complements Other Training

Isometrics complement dynamic training by preventing strength loss at fixed joint angles. They offer variety and enhance performance.

Which Muscles Do Isometrics Work?

Isometrics can be used to strengthen almost every major muscle group in the body. By performing an isometric version of common strength training exercises, you can target the same muscles worked in those motions.

Here are some examples of muscles worked during key isometric exercises:

Plank Hold

  • Rectus abdominis
  • External obliques
  • Internal obliques
  • Transverse abdominis
  • Erector spinae

Wall Sit

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves

Flexed Arm Hang

  • Lats
  • Biceps
  • Forearm flexors
  • Trapezius
  • Rhomboids

Static Lunge Hold

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Isometrics allow you to intensely load these muscle groups by holding contractions for extended periods. This makes them an excellent addition to hypertrophy and strength-building programs.

How to Properly Perform Isometrics

To gain the most benefit from isometric training, use the proper form:

Choose Exercise Positions Carefully

Select joint angles that allow you to exert maximum force. For example, a 90-degree knee bend is ideal for quadriceps.

Align Joints Properly

Ensure proper alignment to avoid injury. Keep joints stacked, engage the core, and do not hyper-extend.

Use Fixed Resistance

Generate force against an immovable surface like a wall or floor rather than a movable resistance.

Contract Muscles Maximally

Focus on contracting the target muscles as hard as possible throughout the hold.

Breathe Normally

Continue breathing during the exercise. Do not hold your breath which can spike blood pressure.

Start with 10-30 Second Holds

Beginners should start with shorter 10-30 second holds and progressively increase hold time to 60-90 seconds.

Perform 2-3 Sets

For strength gains, perform 2-3 sets per exercise with at least 90 seconds of rest between sets.

Combine with Other Training

For maximum results, combine isometrics with traditional dynamic resistance training.

Proper form and gradually increasing hold times will allow you to gain full benefits and avoid injury.

Sample Isometric Workout Routine

Here is a simple full-body isometric workout routine:

Warm Up

5-10 minutes of light cardio


  • Plank hold – 3 x 30-60 seconds
  • Wall sit – 3 x 30-60 seconds
  • Flexed arm hang – 3 x 10-30 seconds
  • Static lunge hold – 3 x 30-60 seconds on each side
  • Rest 90 seconds between sets

Cool Down

5-10 minutes of light cardio

Perform this routine 2-3 days per week along with traditional dynamic weight training for a complete exercise program.


Isometric training provides a host of unique benefits beyond traditional dynamic exercises. By contracting muscles against an immovable resistance, they build impressive raw strength, increase joint stability, enhance mental toughness, and require no equipment. Isometrics target major muscle groups throughout the body, making them a valuable addition to any training regimen. Use proper form, progressively increase hold times, and combine isometrics with other training modalities to experience their full impact. Implementing a simple isometric workout 2-3 days per week can take your strength and physique to new levels.


What is an isometric exercise?

An isometric exercise involves contracting a muscle or muscle group against resistance without moving the joint. This builds strength by increasing tension in the muscles.

How often should you do isometrics?

Aim to do an isometric workout 2-3 days per week. Be sure to combine them with dynamic training for balance.

How long should an isometric contraction be held?

As a beginner, start with 10-30 second holds. Over time, progress to 60-90 second holds to maximize benefits.

What muscles do planks work?

Planks primarily work the rectus abdominis, obliques, transverse abdominis, and erector spinae. They strengthen the entire core.

Can isometrics build muscle?

Yes. When combined with dynamic training, isometrics can build impressive muscle size by increasing metabolic stress and time under tension.