List of Isometric Exercises

This page provides a list of isometric exercises that can be done at home, the office or the dojo. These exercises are strength training routines used in martial arts such as Karate and Kung Fu.

Isometric exercises involve using the muscles of the body against themselves in order to produce resistance that is equivalent to weight lifting exercises. In contrast to dynamic tension exercises, isometric exercises are static and do not involve any movement. Isometric exercises are usually body weight exercises that do not use equipment such as dumbbells. In addition, many isometric exercises can be done "secretly" (discreetly) at home and at work without any equipment… or people wondering why you are doing push-ups in the office!

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional stretches and exercises, please visit the main Martial Arts Physical Fitness section.

Examples of Isometric Exercises - Exercises include videos & instructions

• Bridge Exercise
• Horse Riding Stance - This traditional martial arts stance is often used as an isometric exercise to help strengthen your leg muscles. Examples include the Shotokan Kiba Dachi and Taekwondo Horse Stance or Jo Choom Seogi.
• Isometric Bicep Curl - Hold one forearm and pull the other arm up against this resistance.
• Isometric Hand Press - Clasp two hands & push against each other.
• Isometric Hand Pull - Clasp two hands & pull against each other.
• Isometric Push-Ups - Isometric push-ups provide a core and upper body workout.
• Isometric Triceps Extension - Hold one forearm and push the other arm down against this resistance.
• Plank Exercises
  • Plank - Traditional plank.
  • Reverse Plank - This plank exercise targets your lower back and abs.
  • Side Plank - This plank exercise targets your obliques, etc.
  • Superman Plank
  • Upward Plank Pose
• 6 Inch Leg Raises
• Stomach Vacuum - This isometric exercise helps your core strength.
• Stork Stance Exercise - This Yoga pose is an isometric and balance exercise.
• Wall Sit - Squat with your back against a wall. This isometric exercise helps your leg muscles.