Also known as Isometrics, these are exercises that activate the muscles by maintaining a posture for a specific time, which involves holding a weight (or bodyweight) and pressing or pulling an immovable weight or structure.
The term “Isometric” comes from the Greek Isometria (equal measure), which means that in these exercises the muscle length and the joint angle do not change.
Isometrics are bodyweight exercises that can be performed anywhere at any time and almost without equipment. These exercises strengthen the muscles, bones, tendons, and ligaments and are not harmful to the joints. Besides, Isometrics help prevent injuries and correct posture problems.
These are some of the best Isometric Exercises and the muscles they work:
Plank: The whole body, but especially the core and arm muscles.
Static Squat: Quadriceps, hamstrings, and glutes.
Pull-Up Hold: The lats, traps, shoulders, and biceps.
Isometric Glute Bridge: Glutes, hamstrings, lower back, and hips.
Static Push-Up: Chest, shoulders, arms, and abs.
Calf Raise Hold: The gastrocnemius and soleus muscles.
Isometric Leg Raise: Lower abs, hips, and lower back.
Overhead Hold: The upper body, especially traps and shoulders, and also the arms.