20 Isometric Exercises Anyone Can Do (With No Equipment)

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In this video I demonstrate 20 different isometric exercises that you can use in various ways. If you want, you can perform all 20 exercises (1 set of each) in a single isometric full body workout, or you can pick and choose which exercises you want to incorporate into a routine of your own design.

The benefit of isometric exercise is that it tends to strengthen your core more than traditional isotonic exercises (when your joints are moving). Isometrics also lend to more stability and tend to strengthen the connective tissues more. Some studies have even concluded that isometric exercises are more effective than isotonic, showing 95.2% muscle activation for isometrics compared to 88.3% muscle activation for the eccentric and 89.7% muscle activation for the concentric movement of exercises.

When performing these exercises, take your time getting into the position and feeling the muscle contraction as I describe. Hold the position for as long as you can, making sure to contract the muscles as hard as you can while keeping good form. Typically I aim for 20-30 second holds, but some exercises such as plank variations I've gone for minutes holding.

Enjoy the exercises!

-Ryan

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Creative Commons — Attribution 3.0 Unported — CC BY 3.0
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[prometheusrebel]

Having gone through the comments section for the 20 isometric holds list, well, let me make it myself. Need to get a printout now, so can have a look at it from time to time. Calisthenics practitioner here, the single arm plank and bicep hold are challenging and functional like no other. Thanks Ryan, keep rocking.
#1 Wall sit
#2 Sumo squat
#3 Calf raise
#4 Static lunge
#5 Hamstring curl
#6 Active beast
#7 Forearm plank
#8 Side plank
#9 Glute bridge
#10 Superman hold
#11 Straight bridge
#12 Floor-assisted L-Sit
#13 Straight-arm plank
#14 Leaning straight-arm plank
#15 Biceps plank
#16 Single-arm plank
#17 Wall T-hold
#18 Bent arm pike
#19 Hollow body
#20 Chest to Wall handstand

[rustinonthevine]

Isometrics are great for mental health. If I have trouble getting out of bed, off the couch or out of my house, a few minutes of these stimulates my brain enough to get me going, and it improves my mood.

[LIBBY]

Been doing 17 of these plus 50-90 pushups 5/6 days for 11 months. Lost 42 lbs. 4 in off waist. Ended 25 years of disc pain. Lost weight turned every yearly physical category to positive. No sh*t. Thank you for this video it actually changed my life in a positive way.

[paulschweissbrenner]

Great Workout and Content! Let`s start together:
0:38 #1 Wall Sit
1:38 #2 Sumo Squat
2:32 #3 Calf Raise
2:57 #4 Static Lunge
3:44 #5 Hamstring Curl
4:06 #6 Active Beast
5:12 #7 Forearm Plank
5:45 #8 Side Plank
6:30 #9 Glute Bridge
7:28 #10 Superman Hold
8:00 #11 Straight Bridge
8:40 #12 Floor-Assisted L-Sit
9:15 #13 Straight-Arm Plank
9:44 #14 Leaning Straight-Arm Plank
10:24 #15 Biceps Plank
11:03 #16 Single-Arm Plank
11:34 #17 Wall T-Hold
12:14 #18 Bent-Arm Pike
12:36 #19 Hollow Body
13:14 #20 Wall Plank
13:48 #21 Cest-to-Wall Handstand

[vijayiyer]

I am 53 and my body is aching at the joints. I was praying now and thinking whether I could devise an overall fitness routine to fix my problem. After finishing my prayer session, I opened Youtube and found your video. Just what I need at this point in time. Frankly, yours is outstanding as it covers all aspects of the body and is also challenging while being extremely do-able. Great!!!

[reachprasanna]

Any fitness tutor who has exercise ideas to be fit without using any weights or equipments is a legend in my eyes.

[claudedietrich]

among the eons of videos on exercise, I find this one exceptionally good. Simple, no annoying music or long conversation and straight to the point. Should be a template to those many producing unbearably tedious exercise videos

[geethamurali]

I am a 48 year old woman from India. I practice yoga, I was lookin for some advanced exercises which would help me get rid if my feet pain which I had developed recently, I chanced upon your isometric exercises, I was able to do all the 20 exercises, I started with 15 breathe counts each, it was magical, it has definitely helped me a lot, also I feel there are many more benifts to reap from this, I will definitely include these into my daily fitness regime. thanks a lot for sharing. God bless.

[sowjanya]

Isometric workouts are great for someone with a weak lower back or suffering from degenerative disc. These workouts will strengthen the muscle without putting pressure on back because there is no or very less movement involved with each type exercise. Thank you for providing us these exercises.

[llibr]

I just love this video. I was a gym frick, looking at your workout I wish I knew this before. BTW I am 65 and I definitely will try them all and let you know. Starting tomorrow 6-9-24. Anyone else? ❤❤

[macsam]

As a multiple Sclerosis sufferer, all these helps me, get stronger. I thank you!

[sindbad]

Isometric workout makes no noise at all. That's really practical a d helpful. You can exercice any time anywhere. Thanks for sharing this.

[ten]

Old timer here. Bruce Lee was doing Isometrics back in the early 60s. It is refreshing to see a fitness pro address them finally. Thanks!

[gordonhutchison]

I used to do isometrics many years ago and I can testify it works so well, no need to go to the gym either but the results are way faster and easier than paying for it.

[johnbishop]

The one of the purposes of Hatha Yoga is to hold the position for as long as possible without moving, for at least an hour, working up to it, the first and orginal isometric exercise, as well as Taoist martial arts and Shaolin iron shirt exercises.
No need to reinvent the wheel..
Great video. Thank you🙏🏽

[Mirandapf]

Hi there, I'm a almost 35 years dutch woman. Hard trying to begin with calisthenics exercises and other home workouts. This is awesome, but I'm flabbergasted how hard it is! Succes to everyone!

[digitalnomadhealth]

This has been an incredible video I share with my patients who have high blood pressure. Recent research further confirms that isometrics are among the best exercises for those with hypertension.

[living_water-]

This is really nice especially in terms of reducing damage to your joints. Thanks Ryan.

[misterdutta]

These are really awesome because of the slowness/hold. Helps my ADD too.
Can you do a full timed demo of this entire routine? As in do each step with the rest of us. I understand it'll take up your time, but pls give it a think. Thanks again, coach.

[sandrabooth]

Hi, I use to be a regular gym goer, for about 2 yrs I was focusing on pulls up and body weight exercises. I came across your videos and made the decision to end my gym membership. I now workout at a park it has a few basic equipment parallel bars and a pull up bar. I'm thoroughly enjoying being away from the gym and will definitively try some of your workouts. Thank you 😊