Here's why you should add isometric exercises to your fitness routine

If you're on a health or weight loss journey, you probably know there are countless workout methods to choose from.

Among them all, isometric exercise often remains underappreciated. But the truth is that it offers significant benefits to help you achieve your fitness goals and become a healthier version of yourself — which is what we're all about here at Juniper.

Today, we're doing a deep dive into all the reasons why isometric exercises deserve a place in your workout routine and how you can get started with this type of movement.

What are isometric exercises?

Isometric exercises involve muscle contractions without any visible movement in the angle of the joint.

Unlike dynamic exercises where the body moves through a range of motion — think squats or push-ups — isometric exercises require you to hold a position for a certain period, maintaining muscle tension throughout.

Classic examples of isometric exercises include the plank, wall sit, and static lunge.

In each of these movements, the muscles work hard to maintain a position, helping you get stronger without the need for repetitive movement.

The benefits of isometric exercises

Now, on to the big question: why should you add isometric movements to your workout routine? Here are some benefits to consider:

Improved strength and muscle tone

One of the biggest benefits of isometric exercises is muscle strength [4].

Holding a position for a long period of time forces your muscles to work against resistance, leading to muscle growth and increased muscle tone.

This is great news for those wanting to lose body weight because building strength helps boost your metabolism, meaning your body burns more calories (even at rest) [1][2].

Another thing to consider is that many people who enter a weight loss journey end up losing muscle mass in the process, even without realising it.

Isometric training can help prevent this, and so can Juniper's Weight Reset Program.

Designed for fat loss — not muscle loss — our program includes medically backed treatments. But our approach goes one step further, providing you with a nutrition and exercise plan to help you achieve a healthy body composition and maintain it well into the future.

Enhanced muscle endurance

Isometric exercise helps build muscle endurance, so you're able to sustain muscle contractions over an extended period of time without fatigue.

This can be particularly beneficial for athletes, but even in everyday life, improved muscle endurance can help you perform tasks with less fatigue, whether it’s carrying groceries, climbing stairs, gardening or playing with your kids.

Low-impact and joint-friendly

Unlike other types of exercise, like running or CrossFit, isometric exercises are inherently low-impact, meaning they place minimal stress on your joints.

There’s no repetitive motion or impact involved, so if you have any joint problems, the risk of making them worse is a lot lower.

This makes isometric training accessible to people of all fitness levels, including older adults and people with physical limitations, for instance, those with osteoarthritis or neck pain [5][6].

Lower blood pressure

There's more and more evidence suggesting that isometric training can help prevent or reduce high blood pressure.

One study conducted by the British Journal of Sports Medicine, which included 270 randomised control trials and over 15,000 participants, found that this type of controlled movement had the most significant impact on blood pressure compared to other types of workout, including aerobic exercise, dynamic resistance training, and HIIT [3].

Improved mind-muscle connection

Isometric training requires you to focus on maintaining a specific position and engaging the targeted muscle groups.

During this type of movement, you're extra aware of how your muscles are working, which can help you maintain proper form and technique in other exercises.

This also helps prevent injuries because you're paying special attention to details, ensuring that you're using the correct muscles and avoiding additional movements that can lead to strain.

Core strength and balance

Isometric exercises like planks and hollow body holds are great for strengthening your core muscles.

Having a stronger core means you've got a solid foundation to perform other exercises — like weight training and running — with better form.

Holding certain positions — like single-leg stands or side planks — also challenges your balance, not only improving your fitness level but also benefiting your daily life by reducing your risk of falls.

Time-efficient workout

Finding time to work out isn't always easy, so when you're on a time crunch, isometric exercise is a great option.

Since it requires you to hold a position rather than perform several sets of several reps, you can engage your muscles in just a few minutes.

For example, a 5-minute plank routine can effectively engage your core muscles, strengthen your back, and improve your overall stability. Choose 4 or 5 isometric exercises and you've got yourself a full-body workout you can get done in less than 30 minutes.

Versatility and accessibility

At home, in the office, or at the park — isometric exercises can be performed pretty much anywhere because you (typically) don't need any equipment.

Plus, every movement can be modified to suit your fitness level, whether you're a complete beginner or have experience working out.

If you're just starting out, we recommend you perform shorter holds and gradually increase the duration as your strength improves. If you need a bigger challenge, you can also add resistance, for example, by holding a weight plate during a squat hold or placing a dumbbell on your hip bones during a glute bridge hold.

Isometric vs dynamic exercises: What's the difference?

When it comes to strength training, exercises generally fall into two categories: isometric and dynamic. They both offer their own set of benefits and for the best results, we recommend you incorporate both into your routine.

But, what exactly are the differences between them?

Muscle contraction: Static vs moving

Isometric exercises involve static muscle contractions without any visible movement at the joint. For example, holding a plank requires your core muscles to contract and maintain a position without moving.

Dynamic resistance training, on the other hand, involves muscle contractions that create movement through a range of motion, think squats, lunges, and bicep curls.

Joint impact: Low vs variable

As we know by now, isometric exercises are low-impact and place minimal stress on the joints — but that's not always the case with dynamic exercises.

For example, running can stress the joints, while swimming is more joint-friendly. So, even if you have some limitations in terms of what movements you're able to perform, you can add dynamic training into your routine — it's just about choosing the right type.

Caloric burn: Moderate vs high

While isometric exercise is effective for building muscle endurance, it usually burns fewer calories compared to dynamic exercises, and your heart rate doesn't go up as much.

Since it involves continuous movement and engages larger muscle groups, dynamic exercise typically leads to a higher caloric burn (and also helps to improve your cardiovascular health).

How to incorporate isometric exercises into your routine

Now that you understand why incorporating isometric exercises into your workout is a great idea, let's dive into how.

Start with the basics

If you’re new to isometric exercise training, start with basic movements that target major muscle groups, such as:

• Plank: Targets the core, shoulders, and glutes.
• Wall sit: Engages the quadriceps, hamstrings, and glutes.
• Glute bridge hold: Strengthens the glutes, hamstrings, and lower back.
• Static lunge: Works the quadriceps, hamstrings, and glutes.

We'll explain how to perform each of these exercises shortly, but generally, you want to hold each position for 15-30 seconds and increase the duration as you build strength.

Incorporate isometric exercises into your warm-up or cool-down

Isometric exercises can be an excellent addition to your warm-up or cool-down routine.

As a warm-up, they can help activate and engage the muscles you’ll be using and, as a result, improve your performance and reduce the risk of injury [7].

As a cool-down, isometric movements work to stretch and lengthen your muscles, helping them recover and repair. You'll be less likely to feel sore the day after, which is a great plus.

Use isometric exercises for active recovery

You shouldn't work out every single day, but if you want to add some movement to your rest days — what's called active recovery — isometric training is a great option.

Gentle isometric holds can increase blood flow, keep the joints active, reduce muscle stiffness, and promote recovery without overloading your muscles.

6 isometric exercises to add to your fitness routine

Ready to give isometric training a try? Below are 6 effective exercises that target different muscle groups, with a step-by-step on how to perform them.

We also included modifications for each movement — a regression for those who are completely new to the exercise and a progression for those who need a bigger challenge.

With each position, the goal is to hold it for as long as possible and gradually increase the duration as you get stronger.

1. Plank

Target muscles: Core, shoulders, back, and glutes.

Simple yet effective, the plank primarily targets the core muscles, but it also engages the shoulders, back and glutes — so it is basically a full-body exercise.

To do a plank, start in a push-up position, with your forearms resting on the ground and elbows directly under your shoulders. Keep your body in a straight line from your head to your heels, engaging your core and glutes to maintain the position.

• Regression: Follow the steps above but on your knees rather than your toes.
• Progression: Try lifting one leg off the ground or performing a side plank, which targets the obliques. Or, place a weighted plate on your back for added resistance.

2. Wall sit

Target muscles: Quadriceps, hamstrings, and glutes.

The wall sit is an excellent exercise for working the leg muscles and building lower body strength and endurance.

To perform a wall sit, stand with your back against a wall and slide down until your thighs are parallel to the floor as if you’re sitting on an invisible chair. Keep your feet shoulder-width apart and your knees directly above your ankles.

• Regression: Use a stability ball if you're having trouble getting your spine in a neutral position.
• Progression: Try holding a weight in your hands or using a resistance band around your thighs to increase the intensity. You can also experiment with doing single-leg wall sits.

3. Glute bridge hold

Target muscles: Glutes, hamstrings, and lower back.

The glute bridge hold helps to improve hip stability and reduce lower back pain, which is particularly beneficial for those who work in front of a laptop all day.

To perform a glute bridge hold, lie on your back with your knees bent and feet flat on the ground, hip-width apart. Lift your hips off the floor until your body forms a straight line from your shoulders to your knees.

Squeeze your glutes and hold this position, making sure your core is engaged and your back remains neutral.

• Regression: Place your feet further away from your hips or reduce your range of motion as you lift your hips.
• Progression: Do a single-leg glute bridge hold by lifting one leg off the ground, keeping your hips level, and holding the position.

4. Hollow body hold

Target muscles: Core and hip flexors.

The hollow body hold is an advanced isometric exercise that targets the core and hip flexors.

To perform a hollow body hold, lie on your back with your arms extended overhead and legs straight. Lift your shoulders, arms, and legs off the ground, keeping your lower back pressed into the floor. Your body should form a shallow "dish" shape.

Hold this position while maintaining a strong core and keeping your lower back flat against the ground.

• Regression: Bend your knees or lower your arms to make the exercise more manageable.
• Progression: Grab a plate or dumbbell and hold it in your hands as you perform the movement.

5. Static lunge

Target muscles: Quadriceps, hamstrings, glutes, and calves.

The static lunge strengthens the lower body while improving balance and stability.

To perform it, step one foot forward into a lunge position, with your front knee bent at a 90-degree angle and your back knee hovering just above the ground. Hold this position, keeping your torso upright and your core engaged. Switch legs and repeat.

• Regression: Hold on to a table or wall for better balance.
• Progression: Hold a weight in each hand or place your back foot on an elevated surface.

6. Bicep curl hold

Target muscles: Biceps and forearms.

When you do a bicep curl hold, you're specifically targeting the biceps muscle.

To perform this exercise, hold a dumbbell in each hand. Curl the weights until your elbows are at a 90-degree angle, with your forearms parallel to the ground. Hold this position, keeping your elbows close to your sides and your core engaged.

If you don't have dumbbells at home, two cans of beans or water bottles will do!

• Regression: Use a resistance band instead of dumbbells.‍
• Progression: Perform the hold with a heavier weight or hold the position for a longer duration.

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