Isometric training

Isometric training involves contracting muscles against an immovable resistance without joint movement, as in planks, wall sits, or holding a mid-range squat. It builds tendon stiffness and joint-angle-specific strength while imposing minimal mechanical stress, making it useful in rehabilitation. A 2023 network meta-analysis (Edwards et al., Br J Sports Med) of 270 randomized trials found isometric exercise — particularly wall sits — produced the largest reductions in resting systolic (~8 mmHg) and diastolic (~4 mmHg) blood pressure among studied modalities, including aerobic and dynamic-resistance training.