10 Best 'Isometric' Exercises for All-Over Muscle Gain
Isometric exercises might sound like something straight out of a fitness science lab, but they're actually one of the simplest and most effective ways to build muscle and strength. Imagine holding a plank or pausing midway through a squat—those are isometric exercises in action! These exercises are all about keeping a static position and engaging your muscles without any movement, and that's where the magic happens. To help you get started, I've rounded up 10 of the best isometric exercises to build 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.
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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.
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