Try These Isometric Exercises And Get Stronger Without Moving

Try These Isometric Exercises And Get Stronger Without Moving

Hold… HOLD!

When someone performs an isometric exercise in a busy gym it looks very out of place – an island of stillness in a sea of people powering through HIIT sessions or chucking heavy weights around. To the uninitiated, simply holding a position like the plank can look pretty easy as well, and in the first few seconds of performing an isometric exercise you might start to wonder if it’s doing you any good at all.

Then the shaking starts, the burning feeling in your muscles begins to grow, and you rightly admonish yourself for ever doubting the potency of isometric exercises.

Regular isometric training will increase your strength and core stability, and there are mental benefits to it as well, because it takes a lot of willpower to hold a challenging position for long periods while your muscles scream at you to let it go.

We asked Marvin Burton, head of fitness at Anytime Fitness, for his favorite isometric exercises. You can use these as workout finishers or do them as a circuit, cycling through three rounds of holding each position for 20 to 30 seconds.

Wall sit

Muscles targeted: Glutes, hamstrings, quads

“Lean back against a wall with your feet hip-width apart,” says Burton. “Lower your hips until they’re level with your knees and there’s a right angle at both hips and knees. Press your feet flat into the floor, Keep your back upright and flat and your head up throughout the hold.”

Pointed-toes plank


Muscles targeted: Core, shoulders

“Lie face down on the floor,” says Burton. “Pull your elbows under your shoulders, making sure they’re vertically aligned with your forearms pointing forwards and flat on the ground. Lift your hips from the floor and extend onto the ends of your toes. Create a straight line with your body from your shoulders though your hips to your feet.

“Don’t allow your hips to drop. Make sure you’re right on the ends of your toes and they’re not folded under. This will require far more core engagement than a traditional plank.”


Muscles targeted: Core, abs

“Sit upright on the ground with your legs extended in front of you and your arms by your sides,” says Burton. “Lean back slightly and raise your legs from the floor. Squeeze through your abs to try and close the distance between your stomach and thighs. Try not to round your spine – maintain perfect straight alignment in your body like a gymnast.”

Incline glute raise

Muscles targeted: Glutes, lower back

“Lie on your back and place your feet flat onto a raised step,” says Burton. “Raise your hips and hold. Focus on squeezing your glutes together and keeping your hips up.”

Dead hang

Muscles targeted: Shoulders, back

“Hang from a high bar,” says Burton. “This will improve your grip and arm strength, and the hanging position also benefits the spine and shoulder muscles. If you’re trying to master pull-ups, this is also a great starting point.”

Written by Nick Harris-Fry for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to [email protected]

Featured image provided by Coach

Hold, Hold! And then Primal Bars…

Isometric exercises will build your muscles, and fatigue your body. That’s what you’re going for though, right? Of course, after that you’ll need to refuel your body and replace lost nutrients with healthy protein! MariGold Bars can help build muscle as you recover with clean whey isolate. We only use premium quality whey isolate that comes from grass-fed cows. No hormonesNo antibioticsNo GMO. It’s also lactose AND casein free, so you can enjoy without the worry!

Our Primal Pack bars were our very first, super low sugar bars, and are still some of our top sellers! They are packed with 20+ grams of protein as well as ethically traded chocolateorganic pecansorganic coconut and organic ghee from grass-fed cows.

marigold bars primal pack 20+ grams of protein

Leave a Comment

Your email address will not be published. Required fields are marked *

    Shopping Cart
    Your cart is emptyReturn to Shop
      Calculate Shipping

      How are my Protein Bars Shipped?

      MariGold Protein Bars
      Your MariGold Protein Bars will be shipped with ice and super chilled before being sent to you. We also make every bar to order so they’re incredibly fresh when they are shipped.
      Be aware that it is normal for the ice pack to melt during shipping.
      The ice pack and special liner will keep your bars chilled during their journey to you.
      If your bars are not still cool when they arrive we want you to know that they are perfectly safe to eat.

      Even the most perishable bar we sell has a 14 day un-refrigerated shelf life.

      Please visit our FAQ page for more information.
      Send this to a friend