15 Isometric Exercises for More Core Strength and Full-Body Stability

Anytime you hit a lift, you’re thinking about lifting it and then lowering it. Those up and down movements are known as concentric (up) and eccentric (down) phases. But there’s a third phase that doesn’t get much attention from the general lifting population — isometrics. Isometrics is a fancy way of saying "pause." It refers to a static hold, but incorporating isometric exercises into your training can make your gains the opposite of static.

By performing exercises with pauses or doing movements that have you hold tight in one spot, you’re teaching your body control. You’re also strengthening supporting and stabilizing muscles, which will help your regularly-paced lifts when appropriately trained.

A person wears a black tank top and holds a bench press at the bottom of the lift.Credit: MDV Edwards / Shutterstock

Not sure where to start, or unconvinced that you even should? No worries. Here are 15 of the best isometric exercises out there, along with exactly how to do them — and why you should.

Best Isometric Exercises

  • Standing Isometric March
  • Front Plank
  • Side Plank
  • Bear Plank
  • Hollow Hold
  • Ab Wheel Rollout
  • Trap Bar Farmer’s Carry
  • Single-Arm Farmer’s Carry
  • Overhead Carry
  • Isometric Split Squat
  • Pause Squat
  • Pause Bench Press
  • Pause Deadlift
  • Isometric Rack Pull
  • Isometric Pull-Up
Índice
  1. Best Isometric Exercises
  • What are Isometric Exercises?
  • Standing Isometric March
    1. Benefits of the Standing Isometric March
    2. How to Do the Standing Isometric March
  • Front Plank
    1. Benefits of the Front Plank
    2. How to Do the Front Plank
  • Side Plank
    1. Benefits of the Side Plank
    2. How to Do the Side Plank
  • Bear Plank
    1. Benefits of the Bear Plank
    2. How to Do the Bear Plank
  • Hollow Hold
    1. Benefits of the Hollow Hold
    2. How to Do the Hollow Hold
  • Ab Wheel Rollout
    1. Benefits of the Ab Wheel Rollout
    2. How to Do the Ab Wheel Rollout
  • Trap Bar Farmer’s Carry
    1. Benefits of the Trap Bar Farmer’s Carry
    2. How to Do the Trap Bar Farmer’s Carry
  • Single-Arm Farmer’s Carry
    1. Benefits of the Single-Arm Farmer’s Carry
    2. How to Do the Single-Arm Farmer’s Carry
  • Overhead Carry
    1. Benefits of the Overhead Carry
    2. How to Do the Overhead Carry
  • Isometric Split Squat
    1. Benefits of the Isometric Split Squat
    2. How to Do the Isometric Split Squat
  • Pause Squat
    1. Benefits of the Pause Squat
    2. How to Do the Pause Squat
  • Pause Bench Press
    1. Benefits of the Pause Bench Press
  • What are Isometric Exercises?

    Isometric exercises involve holding your muscles steady in a contracted position without moving the joints around it. You’ll lock yourself into a predetermined position — say, the bottom of a squat or the top of a plank— and resist moving out of that position as long as you can (or as long as your program calls for).

    These exercises can come in the form of anti-spinal flexion, anti-spinal extension, and anti-spinal rotation, or it can specifically challenge a joint. Each joint of the body is a potential point of challenge for an isometric exercise. Joints are designed to move, but the benefit of isometric exercise is to lock a typically mobile joint into a fixed position. That forces your smaller stabilizing muscles to resist movement — and get a lot stronger in the process.

    Standing Isometric March

    A standing march is a great dynamic exercise to challenge your core and gait mechanics. It’s an entry-level isometric you can also use as an assessment tool to check mobility, stability, and proprioception.

    The real value of a standing march comes from freezing mid-way through the repetition. Performing an isometric hold while on one foot immediately forces you to stay balanced and strong through both your standing leg and bent leg.

    Benefits of the Standing Isometric March

    How to Do the Standing Isometric March

    Assume a standing position with your feet about hip-width apart. Actively engage your quads, glutes, and core to stabilize as much as possible. Raise one leg into the air to approximately 90 degrees. Flex up the foot of your suspended leg. Pause for a brief isometric contraction in this position for one to two seconds. Alternate to the opposite leg. Continue for repetitions.

    Front Plank

    The classic front plank may seem vanilla, but it provides some of the best value for no equipment. Planking is harder than it looks, but is likely one of the first exercises that comes to mind when considering isometric work.

    A well-taught front plank is the cornerstone for conceptualizing and implementing full body isometric tension across a multitude of exercises, from the pause squat to the overhead carry

    Benefits of the Front Plank

    • Front planks develop anti-extension isometric core strength.
    • You’ll learn how to generate full-body tension, which comes in handy when bracing for heavy lifts.
    • The plank can be performed anywhere with no load, or you can progress it by adding weights to the mix.

    How to Do the Front Plank

    Assume a push-up position with your hands under your shoulders. With feet together, breathe out as much air as possible to tighten your abdominals. Contract your glutes, quads, and abdominals simultaneously. Continue taking shallow, controlled breaths to avoid releasing more core tension than necessary. Hold this position for time.

    Side Plank

    While the front plank gets most of the glory, the side plank usually provides an even more significant challenge. A side plank places you in a position that likely isn’t challenged nearly as often — making even unloaded bodyweight versions quite difficult.

    If the isometric challenge in a front plank is anti-extension, the isometric challenge during the side plank is anti-lateral flexion. The name of the game is to neutralize your body in a straight line against the pull of gravity trying to sag your hip towards the floor.

    Benefits of the Side Plank

    How to Do the Side Plank

    Lie on the floor on one side of your body. Use your forearm to support one end of your body. Select either the knee or extended leg position, using either your knee or your foor to support your lower body. Straighten your body while generating isometric tension at your quads, glutes, core, and adductors to hold the side plank for time. Keep your time even on both sides.

    Bear Plank

    The bear plank is a unique isometric core exercise that has you support yourself on your hands and toes. It sounds simple, but holding a plank with your legs bent at 90 degrees adds some serious tension to your quads in addition to your core.

    The bear plank creates more full-body tension compared to the standard plank, which places more emphasis on your core.

    Benefits of the Bear Plank

    • The bear plank creates full-body tension, especially in your shoulders and legs. 
    • It’s an exercise that can be done anywhere, so it’s an effective way to build core and full-body strength with no equipment.
    • Learn this move to help you progress toward a bear crawl, a dynamic isometric progression.

    How to Do the Bear Plank

    Assume the quadruped position, facing the floor on your hands and knees. Lock in your shoulders. Brace your quads, glutes, core. Shift your hips slightly backward. Rise from your knees onto the balls of your feet. Keep your knees as close to the ground as you can. From here, generate full-body tension in an isometric contraction. Breathe deeply for time or a predetermined amount of breaths.

    Hollow Hold

    Hollow holds are core-focused variations of planks. Instead of facing the ground with your hands, knees, or toes on the ground, you’ll lie on your back during a hollow hold.  You’ll lift your legs and shoulder blades off the ground so you resemble a boat. If you have adequate shoulder mobility and a stronger core, you can perform this hold with your arms reaching back over your ears. You can also scale this movement by keeping your arms straight by your sides.

    It’s important to maintain good form here so that you’re not yanking yourself into good position by hoisting your neck up. Try to maintain neutrality in your spine by pretending you’re holding an apple between your chin and your chest.

    Benefits of the Hollow Hold

    • The hollow hold is a great way to train your body for stability during pull-ups and chin-ups.
    • You’ll learn how you maintain an isometric hold without any of your limbs touching the ground.
    • This move builds a lot of mental discipline, as you have to fight to maintain excellent form throughout the exercise.

    How to Do the Hollow Hold

    Lie on your back. Engage your core and your lats. Squeeze your feet together and squeeze your quads. Use your core to raise your legs six inches to a foot off the ground. Find a height that your core feels most actively engaged. Simultaneously, extend your arms over your head with your upper arms by your ears. Use your core to help lift your shoulder blades off the ground. Keep your neck in a neutral position. Breathe and hold the position for the prescribed amount of seconds.

    Ab Wheel Rollout

    The ab wheel is a staple piece of equipment in most commercial and home gyms alike. The ab wheel is like a dynamic front plank. The front plank is an entirely stationary isometric hold.

    The ab wheel takes the front plank and forces you to resist losing position while the rest of your body moves throughout the range of motion.

    Benefits of the Ab Wheel Rollout

    • This move integrates front plank technique with a dynamic challenge.
    • The ab wheel rollout integrates hip and shoulder stability.
    • This movement requires no additional weight, so it can be performed anywhere. 

    How to Do the Ab Wheel Rollout

    Get on your knees and place your hands on either side of an ab wheel. Position the wheel directly under your chest. Drive your torso forward and extend your arms so the wheel rolls out in front of you. Let yourself sink toward the floor as far as possible before your back arches. Maintain a rigid spine throughout the movement. Once you hold the bottom position for a beat, contract your abs and pull the wheel back into the starting position. 

    Trap Bar Farmer’s Carry

    Isometric training doesn’t always need to be static. Case and point: the trap bar farmer’s carry. As you walk while holding a trap bar with both hands, your core will constantly work and contract to ensure that your body doesn’t twist and turn in motion.

    This is a functional fitness exercise with many real-life benefits, as human beings often find themselves in action and under load. Think running through the airport while holding a suitcase in one hand or carrying groceries down the sidewalk.

    Benefits of the Trap Bar Farmer’s Carry

    • This move integrates isometric core training with dynamic movement.
    • The trap bar farmer’s carry has a lot of real-life carryover, as people are often moving while carrying an off-balance load. 
    • You’ll train your core to resist rotation, which is a helpful skill for athletes who are constantly running, twisting, and turning.

    How to Do the Trap Bar Farmer’s Carry

    Perform a trap-bar deadlift to bring the weight into the starting position. Brace your core and begin walking. Keep your shoulders stacked over your hips. Aim to move without letting your torso twist from side to side. Walk for a set number of steps. Rest the weight on the ground before starting your next set. 

    Single-Arm Farmer’s Carry

    The single-arm farmer’s carry is a unilateral variation on the farmer’s carry exercise. While the unilateral (single-side) approach may reduce the load demand on the core, this isometric challenge in many ways is greater than the two-handed version of the farmer’s carry.

    By loading only one side of the exercise, the challenge then comes from trying to counter one side, pulling you off-center. In the bilateral version, loading both sides neutralizes this additional challenge.

    Benefits of the Single-Arm Farmer’s Carry

    How to Do the Single-Arm Farmer’s Carry

    Hold a dumbbell in one hand. Set your feet hip-width apart. Brace your core and begin walking forward. Do not let your torso dip toward the loaded side. Instead, work to keep your body straight. Walk for a set number of steps. Repeat that same number of steps while holding the dumbbell in the other hand. 

    Overhead Carry

    The overhead carry is a similar concept to the trap-bar and single-arm carry. However, the isometric challenge is spread further along the length of your core and into your shoulder.

    The overhead position puts your thoracic mobility and overhead stability to the test all at once. Tiny perturbations in each stride turn into a much greater challenge to your joints and throughout your core.

    Benefits of the Overhead Carry

    • You’ll enhance the stability and integrity of your shoulder joints and muscles.
    • This move will improve your proficiency in other overhead movements (like the overhead press).
    • Your core will work hard in a practical way as you stabilize your body under a heavy load.

    How to Do the Overhead Carry

    Press two dumbbells or kettlebells overhead. Lockout your arms. Maintain a rigid torso and begin walking forward. The goal is not to let your body twist or dip too much to one side. Walk slowly as you support the weight over your body. 

    Isometric Split Squat

    Split squats — and their even more intimidating Bulgarian cousins — will have you working your hips through a large range of motion all while helping you build massive quad strength. Adding an isometric hold to the bottom of this stationary lunge-like move means even more lower body development.

    You can scale this move by opting for a bodyweight-only option or choosing to hold free weights at your sides to progressively overload the move.

    Benefits of the Isometric Split Squat

    How to Do the Isometric Split Squat

    Stand tall with your feet hip-width apart. Step one foot back. Start bending both legs until your knees hit 90 degree angles. The thigh of your front leg and the shin of your back leg should both reach roughly parallel with the floor. Hold for a few seconds in the bottom position. Rise back to the starting position and repeat. Keep your reps even on both sides.

    Pause Squat

    Whether performed with only bodyweight or a barbell, the squat is a staple movement pattern in nearly every trainee’s repertoire. The pause squat is more of a modification than a new movement. The good news about it is that if your can perform regular squats, you likely already have what you need to add pause squats to your repertoire.

    You’ll pause at the bottom of the lift, removing momentum from the hole. That way, you have to produce more force to stand back up. You can pause anywhere during the squat, but it’s common to break at the bottom. That’s because so many lifters find this to be their weakest position.

    Benefits of the Pause Squat

    • If you struggle with a specific part of the squat — for most people, it’s the bottom phase — the pause squat can help strengthen your muscles in that particular spot.
    • You’ll accumulate more strength- and muscle-building tension as you’re under the load for a more extended period.
    • Pause squats are challenging, so you don’t need to move as much weight as traditional barbell squats to see the benefits. 

    How to Do the Pause Squat

    Perform your squat variation of choice — back squat, front squatZercher squat. Pause for one to five seconds at a specific part of your squat. If you want to pause at the bottom, stop moving once your thighs break parallel. Keep your core braced and maintain tension in all of your muscles. Come back to standing after the prescribed number of seconds. Repeat for reps.

    Pause Bench Press

    Like the pause squat, the pause bench press takes advantage of removing any and all momentum from the bottom of your lift. The main benefit is that the paused bench press is the usual style of choice within powerlifting competitions — so adding a pause to regular bench press training has great sport-specific carryover.

    Like the pause squat, the pause bench press typically occurs in the bottom-most range of motion of the exercise (on your  chest). However, you can also modify the lift to suit your needs, as with the Spoto press.

    Benefits of the Pause Bench Press

    • If you’re a competitive powerlifter, you have to pause in your bench press in competition, so the pause bench is a sport-

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