Increase muscle strength and endurance with isometric exercises.


Isometric exercises are a type of exercise that keeps the body in a certain position, does not involve active changing movements, and is aimed at contracting muscles and keeping the body in the same position for a certain period of time. In short, this is a static exercise with only muscle contraction, with no visible movement of the joints. Isometric exercises usually require little or no equipment. Moreover, it is widespread because it is a type of exercise that can be easily applied anywhere at any time. The benefits of isometric exercises include:

  • Improves connective tissues
  • Reduces the risk of injury
  • Increases flexibility
  • Improves muscle coordination and balance
  • Supports correct posture
  • Accelerates fat burning
  • Reduces blood pressure and cholesterol levels
  • Increases bone density

If you want to take advantage of isometric exercises and add them to your program, you can check out the examples of isometric exercises in the following article:

1. Sitting against the wall

The wall leaning pose or the sitting pose against the wall is aimed at strengthening the muscles of the thighs and the quadriceps:

– Stand about 2 feet from a wall and lean your back against the wall.
Bend your knees and lower your hips so that your knee joints form a 90 degree angle. (Your body position should resemble the position in which you sit on a chair.)
Try to stay in this position for 15 seconds or longer.
– Make sure your hips and shoulders are in contact with the wall and your knees are in front of your ankles.
Do this pose for 2-3 sets if you can.
– If you want, try stepping back and forth in this stance, shifting your body weight from your toes to your heels. Be careful not to put too much pressure on your knees as you do this.

2. High bar

The high plank pose is a type of isometric exercise that engages all muscles, especially the quads, hips, arms, chest, and shoulders:

Get into a push-up position by kneeling with your hands shoulder-width apart.
– Place your hands on the floor and lift your knees up, your body should look like you are in a push-up position.
– Make sure your arms and shoulders are aligned and your legs are straight.
– Stay in this position for 20-60 seconds or as long as you can hold it.
– You can apply it as 2 sets if you like.

3. Side plank

While the side plank works all muscles in exactly the same way as the high plank, it focuses specifically on the obliques, hips, and shoulder muscles; strengthens the waist and back:

– Lie on your left side and align your knees, feet and hips with your legs extended straight to the left.
Bend your left elbow and place it under your shoulder.
– Press your left hand into the floor to lift your torso and thighs off the ground.
– Keep your core tight and make sure you draw a straight line from head to toe.
– You can keep your right hand at your side, leaning on your left, or lift it straight up into the air.
-After staying in this position for 10 seconds or as long as you can, change direction and repeat the same steps for the right side.

4. Low squat

Another of the most effective isometric exercises is squats, which intensively work out the quadriceps, buttocks and hamstrings:

– Stand with your feet slightly wider than hip-width apart.
With your knees bent, slowly return your hips to a sitting position and begin to lower yourself, you can put your hands on your hips or stretch them forward if you feel more comfortable.
– Continue lowering until your hips are just below your knees.
If you can’t move on, lower yourself until your thighs are parallel to the floor.
– Be careful not to round the spine forward.
-Try to stay in this position for 10-30 seconds. Then return to the starting position and do 3-5 more sets if you can.

5. Overhead grip

Overhead grips challenge shoulder muscle endurance and engage the upper trapezius, shoulder girdle, triceps, and core:

-This movement requires light and medium dumbbells or kettlebells; You can start with a weight of your choice and increase later.
– Grab the dumbbells with both hands and hold them still with your arms extended above your head.
– Be sure to fully extend your arms and keep them in line with your shoulders.
Hold the dumbbells over your head for 20-30 seconds.
You can do 2-3 rounds.

6. Bridge Pose

This exercise activates the glutes, core, and back of the knees:

– Lie on your back with your knees bent and your arms extended at your sides.
Press into your heels, tighten your torso and buttocks, and lift your pelvis.
-Make sure your hips and back don’t sink down.
Try to stay in this position for 30 seconds.
You can do 2-3 approaches.

7.V fit

V-squat or v-squat helps to strengthen the core and increase endurance by strengthening the muscles of the abs and buttocks:

– Sit on your buttocks with your knees bent and your feet flat on the floor.
– Straighten your legs and form a V-shape of your body and legs to lift your feet off the ground while keeping your core tight.
-Keep your back straight and be careful not to round your shoulders.
Try to stay in this position for 15 seconds or more.
You can perform 2-3 approaches.

8. Split squat

This pose, which strengthens the knees and calves, especially the thigh muscles, also helps prevent injury:

Bend your knees and lower your left knee until it almost touches the floor, bending your right knee at a 90 degree angle.
Try to stay in this position for 30 seconds or more.
– Then stand up and repeat the same steps with the other knee.
– Make sure your back knee is low enough to almost touch the ground.
-You can do 2 approaches on the right and left leg.

If you wish, you can also be inspired by the following post to do isometric exercises in a row:

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