If you’ve ever held a plank , paused at the bottom of a squat or pressed your palms together in front of your chest, you’ve done an isometric exercise. Ta-da!

These holds might look simple — after all, you’re not technically moving — but they pack a powerful punch. For beginners, busy parents, those returning from an injury, or anyone who wants a joint-friendly way to build strength , sprinkling in isometric training can be a game-changer.

The best part? You can do them anywhere, anytime, using just your bodyweight, and they only take a few minutes. Here’s what you need to know about isometric exercises, plus seven beginner-friendly holds you can try now.

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What Are Isometric Exercises?

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