Isometric Exercises Examples: 15 Proven Full Body Holds

If you are looking for practical isometric exercises examples, think beyond the plank and wall sit.

Isometric training can work your core, legs, hips, chest, back, arms, shoulders, and grip. Your muscles create tension while the joint stays mostly still.

That makes isometric holds easy to use at home, in the gym, or as part of a normal strength workout.

This guide gives you 15 full body examples, starting hold times, easier options, harder progressions, and a simple workout you can use right away.

Important: This article is for general information and education. It does not replace medical advice, diagnosis, or treatment.

Quick Answer: What Are Good Isometric Exercises Examples?

Good isometric exercises examples include static holds for several parts of the body rather than only one muscle group.

These 15 examples give you a strong starting point:

1. Forearm plank
2. Side plank
3. Dead bug press
4. Bird dog hold
5. Glute bridge hold
6. Wall sit
7. Split squat hold
8. Calf raise hold
9. Push up hold
10. Palm press
11. Towel row hold
12. Biceps curl hold
13. Pallof press hold
14. Suitcase hold
15. Isometric handgrip

For a deeper explanation of how the method works, read our main Isometric Exercises guide.

What Is an Isometric Exercise?

An isometric contraction creates muscle tension while the joint position changes very little.

For example:

• A squat moves your hips and knees.
• A wall sit keeps your hips and knees nearly still.

Both create muscle tension, but the training style is different.

A 2025 systematic review found that isometric resistance training can produce meaningful strength improvements.

15 Proven Isometric Exercise Examples

1. Forearm Plank

Main muscles: abdomen, obliques, shoulders, glutes.

The plank is one of the simplest examples of isometric core training.

1. Place your forearms on the floor.
2. Extend your legs behind you.
3. Keep your body in a straight line.
4. Tighten your abdomen gently.
5. Keep breathing.

Starting hold: 10 to 30 seconds.

Easier: Place your knees on the floor.

Harder: Increase the hold slightly or use a longer lever position while maintaining control.

2. Side Plank

Main muscles: obliques, lateral trunk, shoulder, hips.

1. Lie on one side.
2. Support yourself on your forearm.
3. Lift your hips.
4. Keep your body controlled.
5. Breathe normally.

Starting hold: 10 to 20 seconds per side.

Easier: Keep your knees bent.

Harder: Straighten both legs.

3. Dead Bug Press

Main muscles: deep abdominal muscles and trunk stabilizers.

1. Lie on your back.
2. Bring your knees above your hips.
3. Place your palms against your thighs.
4. Press your hands and thighs into each other.
5. Keep breathing.

Starting hold: 5 to 15 seconds.

This is a good choice if a full plank feels too difficult.

4. Bird Dog Hold

Main muscles: core, lower back, hips, shoulders.

1. Start on hands and knees.
2. Extend one arm forward.
3. Extend the opposite leg behind you.
4. Keep your pelvis level.
5. Hold.

Starting hold: 5 to 15 seconds per side.

Easier: Extend only the arm or only the leg.

5. Glute Bridge Hold

Main muscles: glutes, hamstrings, trunk.

1. Lie on your back.
2. Bend your knees.
3. Place your feet flat.
4. Lift your hips.
5. Squeeze your glutes gently.

Starting hold: 15 to 30 seconds.

Harder: Increase the hold or use a safe resistance band around the thighs.

6. Wall Sit

Main muscles: quadriceps, glutes, calves.

1. Lean your back against a wall.
2. Move your feet forward.
3. Slide down to a comfortable depth.
4. Keep both feet flat.
5. Hold.

Starting hold: 10 to 30 seconds.

You do not need to lower until your thighs are parallel with the floor.

7. Split Squat Hold

Main muscles: quadriceps, glutes, calves, hips.

1. Place one foot in front of the other.
2. Lower into a shallow split squat.
3. Keep your front foot planted.
4. Hold beside stable support if needed.

Starting hold: 10 to 20 seconds per side.

Easier: Use a higher position.

8. Calf Raise Hold

Main muscles: calves and ankle stabilizers.

1. Stand beside a sturdy support.
2. Rise onto your toes.
3. Pause at the top.
4. Keep breathing.

Starting hold: 10 to 20 seconds.

Harder: Use one leg only after the two leg version becomes easy.

9. Push Up Hold

Main muscles: chest, shoulders, triceps, core.

1. Choose a wall, counter, bench, or floor.
2. Lower into a push up position.
3. Pause before reaching the bottom.
4. Maintain a straight body position.

Starting hold: 5 to 20 seconds.

Easier: Use a wall.

Harder: Move toward the floor version.

10. Palm Press

Main muscles: chest, shoulders, arms.

1. Place your palms together in front of your chest.
2. Press both palms firmly together.
3. Relax your shoulders.
4. Continue breathing.

Starting hold: 10 to 20 seconds.

This example requires no equipment.

11. Towel Row Hold

Main muscles: upper back, rear shoulders, biceps.

1. Grip a strong towel with both hands.
2. Create outward tension.
3. Pull your elbows back slightly.
4. Hold the contraction.

Starting hold: 10 to 20 seconds.

Do not anchor the towel to unstable furniture.

12. Biceps Curl Hold

Main muscles: biceps and forearms.

1. Hold a dumbbell or resistance band.
2. Bend your elbow to about halfway.
3. Hold the position.
4. Keep your elbow close to your side.

Starting hold: 10 to 20 seconds per arm.

13. Pallof Press Hold

Main muscles: abdomen, obliques, trunk stabilizers.

The Pallof press teaches your trunk to resist rotation.

1. Anchor a resistance band safely to one side.
2. Hold the band at your chest.
3. Press your hands forward.
4. Do not let your torso rotate.
5. Hold.

Starting hold: 10 to 20 seconds per side.

14. Suitcase Hold

Main muscles: grip, obliques, shoulders, trunk.

1. Hold a dumbbell or kettlebell at one side.
2. Stand tall.
3. Keep both shoulders level.
4. Avoid leaning.

Starting hold: 15 to 30 seconds per side.

This can improve static strength while challenging posture.

15. Isometric Handgrip

Main muscles: hands and forearms.

1. Hold a handgrip device.
2. Squeeze at a manageable effort.
3. Maintain the contraction.
4. Keep breathing.

Handgrip training has also been studied in blood pressure research, but cardiovascular protocols use specific intensities and timings.

Do not assume that squeezing as hard as possible is better.

Isometric Examples by Body Area

Simple Full Body Isometric Workout

You do not need to perform all 15 exercises in one session.

This six exercise routine covers the main areas of the body:

Rest for about 30 to 60 seconds when needed.

How Long Should Isometric Holds Last?

There is no single perfect number.

For general fitness, many beginners can start with 5 to 30 seconds.

A hard hold may only need a few seconds, while a lighter hold may last longer.

Stop the set when your position begins to fail.

Do not make a one minute hold your goal simply because it sounds impressive.

How Many Sets Should You Do?

One to three sets per exercise is a useful starting range for many people.

Training volume should depend on:

• Your fitness
• The exercise
• The amount of tension
• The hold duration
• Your other strength training

How Often Can You Do Isometric Training?

You can include isometrics in regular strength workouts.

General adult activity guidance recommends muscle strengthening on at least two days per week.

Hard isometric training creates fatigue just like other resistance exercise, so daily maximum effort holds are unnecessary.

Why Joint Angle Matters

Isometric strength gains can be more specific to the joint angle used during training.

A wall sit at a shallow knee angle and a deeper wall sit do not challenge the legs in exactly the same way.

That is one reason to:

• Use more than one position over time.
• Combine isometric and dynamic exercise.
• Train through normal movement when appropriate.

Are Isometrics Better Than Normal Strength Training?

They are different tools.

A 2025 meta analysis found meaningful strength improvements from isometric training.

Dynamic exercises such as squats, presses, rows, and curls train muscles while the joints move.

Isometric exercises train you to create force and maintain control at selected positions.

A strong program can use both.

See our Strength Training and Muscle Building Guide for a broader program.

Do Isometric Exercises Build Muscle?

They can contribute to muscle growth when enough muscle tension and training volume are used.

However, dynamic resistance exercise remains useful because it trains the muscle through a larger movement range.

If muscle growth is your main goal, do not rely on static holds alone.

Are Isometric Exercises Good for Core Strength?

Yes.

Many core exercises are designed to stop movement rather than create it.

Examples include:

• Plank
• Side plank
• Dead bug press
• Pallof press hold
• Suitcase hold

These exercises train your trunk to resist extension, side bending, or rotation.

For more core exercises, read our Best Ab Exercises.

Can Isometric Exercises Lower Blood Pressure?

Regular isometric training has been linked with reductions in resting blood pressure.

A 2026 meta analysis of 40 randomized controlled trials found average reductions in systolic and diastolic blood pressure following isometric training.

A more recent randomized trial also found that blood pressure improvements were better maintained when training continued rather than stopping completely.

However, these findings do not mean that people with high blood pressure should perform random maximal wall sits or handgrip holds.

Medical exercise protocols use specific intensity, duration, rest periods, and screening.

Why You Should Breathe During Isometric Holds

Do not hold your breath while straining.

Breath holding can increase internal pressure and cause a sharp rise in blood pressure.

Instead:

• Set the position.
• Create the needed tension.
• Keep breathing.
• Use a slow controlled exhale.

If you cannot breathe normally, reduce the effort.

Are Isometric Exercises Good for Tendons?

They can be useful in some rehabilitation programs, but claims about them are often stronger than the evidence.

A 2026 systematic review examined 13 randomized trials involving 336 people with several types of tendinopathy.

Only three studies found significant pain or function advantages, and the review concluded that evidence for isometric exercise being superior to isotonic or eccentric loading remains limited.

If you have persistent tendon pain, use a diagnosis specific loading plan rather than choosing exercises from a general fitness article.

How to Make Isometric Exercises Harder

Increase one factor at a time.

You can:

• Hold slightly longer.
• Increase resistance.
• Move to a harder position.
• Add another set.
• Train another joint angle.
• Use less external support.

Do not increase every variable during the same workout.

Common Isometric Training Mistakes

Holding Your Breath

Keep breathing during the contraction.

Making Every Hold Maximum Effort

General fitness training does not require maximum contractions every session.

Using Poor Form for a Longer Hold

Stop when your position begins to collapse.

Only Training the Core

Add legs, back, chest, arms, hips, and grip exercises.

Ignoring Joint Position

Changing the joint angle changes the training demand.

Replacing Every Dynamic Exercise

Use isometrics beside normal movement based resistance training.

Training Through Sharp Pain

Muscle effort is normal. Sharp or increasing pain is not.

Conclusion

These isometric exercises examples show that static training can work much more than your abs.

Planks, wall sits, bridge holds, rows, chest presses, Pallof holds, suitcase holds, and grip work can create a balanced full body session without complicated equipment.

The best approach is to use clean positions, useful tension, steady breathing, and gradual progression while still including dynamic resistance exercises in your program.

Your next step: choose one core exercise, one leg exercise, one pushing exercise, one pulling exercise, and one grip exercise, then perform two controlled rounds this week.

References and Sources

1. Effects of Isometric vs Dynamic Resistance Training on Isometric and Isokinetic Muscular Strength. Systematic review and meta analysis of 32 studies involving 621 adults.
   https://pubmed.ncbi.nlm.nih.gov/40817007/
2. American College of Sports Medicine. Resistance Training Guidelines Update 2026. Current recommendations on resistance training, strength, muscle development, and consistent training of major muscle groups.
   https://acsm.org/resistance-training-guidelines-update-2026/
3. Effects of Isometric Training on Blood Pressure Regulation. 2026 systematic review and meta analysis of 40 randomized controlled trials.
   https://pubmed.ncbi.nlm.nih.gov/41846839/
4. Isometric Exercise Training and Blood Pressure Control. 2026 randomized controlled trial examining how training frequency influences the maintenance of blood pressure adaptations.
   https://pubmed.ncbi.nlm.nih.gov/42825238/
5. Isometric Exercises for Tendinopathies. 2026 systematic literature review examining patellar, Achilles, elbow, shoulder, wrist, and gluteal tendon conditions.
   https://pubmed.ncbi.nlm.nih.gov/42203537/

Internal Links + Fitness Hub

• Isometric Exercises
• NextFitLife Fitness Hub
• Strength Training and Muscle Building Guide
• Best Ab Exercises
• Balance Exercises
• Injury Prevention Exercises
• Upper Body Workout
• Bodyweight Triceps Exercises
• 5 Components of Physical Fitness
• Chair Exercise for Seniors

Frequently Asked Questions

What are some examples of isometric exercises?

Common examples include planks, side planks, wall sits, bridge holds, split squat holds, push up holds, Pallof press holds, suitcase holds, and isometric handgrip exercises.

What are five easy isometric exercises?

Five simple options are a wall plank, shallow wall sit, glute bridge hold, palm press, and supported calf raise hold.

What is an example of an isometric core exercise?

A forearm plank is a common example. Side planks, dead bug presses, Pallof press holds, and suitcase holds also train core stability.

What is an example of an isometric leg exercise?

A wall sit is a classic example. Split squat holds and calf raise holds are other useful lower body isometric exercises.

How long should I hold an isometric exercise?

Beginners can often start with 5 to 30 seconds. Harder contractions may need shorter holds, while easier positions may allow longer holds.

Do isometric exercises build muscle?

They can contribute to muscle growth when enough tension and volume are used, but dynamic resistance training is still useful for training muscles through a larger range of motion.

Are isometric exercises good for strength?

Yes. Research shows that isometric resistance training can improve muscular strength, although strength gains may be strongest near the joint positions being trained.

Can isometric exercises lower blood pressure?

Regular isometric training has reduced resting blood pressure in clinical trials. People with hypertension should use an appropriate protocol and continue breathing normally during resistance exercise.

Should I do only isometric exercises?

No. Isometric exercises are useful, but combining them with squats, presses, rows, walking, and other movement based exercise creates a more complete fitness program.

Are isometric exercises good for tendon pain?

They can help some people, but current evidence does not show that isometric loading is always better than isotonic or eccentric tendon exercise.