Isometric Exercises You Should Be Doing and Why

[{"selector":"#anim-20dfa119-2870-44b2-8c77-581ba967a792","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a8642065-6b39-4937-9886-ec22c252718d","keyframes":{"transform":["translate3d(0px, -1909.40168%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3e9ceff2-bceb-47c5-9ad9-4403200486b8","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-15e8eb35-509b-4766-8e42-de9df0ca79f0","keyframes":{"transform":["translate3d(0px, -2178.63241%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8f094ca2-83be-405f-af35-82a404539c5c","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3098e1ed-955c-4a85-838d-9c91d6a3a9ea","keyframes":{"transform":["translate3d(0px, -181.61259%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Isometric Exercises You Should Be Doing and Why

Wall sit

[{"selector":"#anim-5ff47aee-78fc-472b-b4df-469680627a29","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7337bb1c-ef56-4d93-8e27-da89e9f9b696","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-02be6d7c-2973-49f0-b86e-e2fba0e8dbbf","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4042c48b-81da-49ee-a957-e56b86d342eb","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1d59a9ad-07c9-483c-b2df-4509e2384aed","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b73433da-d997-4a87-93ef-17cb7794761d","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Wall sits concentrate on strengthening your quadriceps muscles, which are located in your thighs. Learn More Arrow

High plank hold

[{"selector":"#anim-27d664a4-c366-4abc-beb7-49720b931d38","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11beb69a-c945-47a8-9a43-e830c8bd87ed","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7b20af62-eeab-4a71-8cfe-11c1303b7160","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9649fbdd-b9cf-41fe-9d9b-b0f279aed7e5","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-219dc01d-7ed2-44b6-bf2d-2f249d191484","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-150aafae-7e39-47e7-9ec6-5125ea3f5aea","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Raise your body into a high plank posture by pressing your hands into the ground, straightening your knees, and applying pressure to the balls of your feet. Learn More Arrow

Side plank

[{"selector":"#anim-6f8dd370-3eba-4709-b10c-dee3e95c0776","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1310e70-bfd4-4195-b01f-af114ca5e524","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9851388b-ff56-44dc-9d76-e3b211008501","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e5eb9a35-15e2-4526-a5e5-2cae154c9b6c","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f37bc3fe-f734-4672-976a-bbbddc9773b1","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c6191562-2863-4c67-92d6-cd95c2322ffc","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] The side plank is a great way to work the muscles on the sides of your stomach, known as your obliques. Learn More Arrow

Low squat

[{"selector":"#anim-0cda20b6-89e5-4204-b4d8-72c66848da76","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bbae878f-9cab-425e-bfb2-8df5c9ab5e1b","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4a5a5fa1-00d4-4b59-989f-2b7a0cdce049","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ddde5a3f-2adc-4e5e-8b8f-b5520677e256","keyframes":{"transform":["translate3d(-115.55555%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de9824ed-c2c9-4bbd-82c6-f9985d677a23","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7adff30c-333a-4d34-9e64-3f0774cfb2d0","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] The majority of workouts may technically be made isometric simply keeping your body still throughout the contraction. Learn More Arrow

Overhead hold

[{"selector":"#anim-815ffbd5-9095-4dbc-833f-a4e4097159b4","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f7e4fa96-8839-4e79-a7eb-fb9012cb8973","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6c68e81-6aea-4ca8-976c-9f0803d789e7","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d0ed6ddb-3d74-4413-a1a1-a02683bcab05","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a025d5b-5ba8-454a-a6a2-6149aff24cfc","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7675c8d-2bd9-4734-9c5a-9b2e7c9e5fcd","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Periodically hold the weight over your head for 20 to 30 seconds. However, if you're worried that you might lose the weight, stop before this. Learn More Arrow

Glute bridge

[{"selector":"#anim-302cb4b9-8757-46f2-a5d9-2cbd6b1cc853","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-678c72fe-997b-49cf-91c0-f7288d3e379b","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4814a1a4-4cad-4e65-90fb-4e21c6da3975","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2e33277c-7907-4254-b19e-e10dd1361363","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-04402000-e79c-46ca-a126-0b85f37dae14","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7be100e3-105d-47f8-a2c7-7ec0a395e5ba","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Anyone trying to build more buttock strength will soon find that this exercise is a favorite. Learn More Arrow

V-sit

[{"selector":"#anim-db60f0a3-0d63-4f0c-8714-8bca05a2ff25","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-77cc86e2-e9bb-4890-917f-f7e542f28579","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-887f9214-46a5-403b-ae3a-6e263e72f233","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3add6343-2083-4c83-af6b-2585d50b7d19","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4487d26-8948-4303-8fe8-f080de885cec","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10d58ea4-e3bf-4d79-a524-7735af1da644","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Bending your knees slightly will extend your back and activate your abdominal muscles more. Learn More Arrow

Calf raise and hold

[{"selector":"#anim-f3f983a5-f0f0-484e-946b-145c7be47b52","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d0954894-be32-4f19-8162-bd1413b52ce6","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-433172f2-16dd-4a91-b2bb-7b0cf791268c","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-afc681bf-7b34-4bbf-87c1-39afacf878c6","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-99ab1d4b-58fc-435d-a46a-3b49be2d37cc","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac9f6bbd-b95a-4001-9c04-0e9c633168df","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] In place of performing standard calf raises by raising and lowering your leg, you will hold the highest position during this exercise. Learn More Arrow