Isometric Boost

Isometric Boost

The isometric exercise routines in this collection are designed to help you keep your muscular system healthy. Isometric resistance training involves a contraction of muscles without any movement in the surrounding joints. Holding these positions under light tension will help build muscle, strength, balance and range of motion. Other isometric exercise benefits include stress reduction, improved mental health, lowering of inflammation, improved joint stability, and injury rehabilitation.

Try these videos as an exercise program on their own, as a warm-up for more vigorous exercise, or for recovery. You will notice less pain and stiffness with regular practice!

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Isometric Boost
  • Video 539 | Core Foundations Three: Day 1 (30 minutes) with Lauren Eirk

    In this full week of sidebend workouts, we will visit isolated isometric joint positions in the frontal plane, at the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

    Isometrics ...

  • Video 534 | Core Foundations Two: Day 1 (30 minutes) with Lauren Eirk

    In this full week of trunk flexion workouts, we will visit isolated isometric joint positions in the sagittal plane, at the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

    Isome...

  • Video 529 | Core Foundations Day 1 (30 mins) with Lauren Eirk

    Welcome to a full week of trunk rotation workouts. In mechanics, we call this the transverse plane. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics!

    Isometrics can improve range of motion, reduce pain, a...

  • Video 510 | Hip and Knee Flexion Boost (15 mins) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause low back and hip tightness, and knee instability. These muscles deal with pron...

  • Video 508 | Hip and Knee Extension Boost (15 mins) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee extensor muscles using the resistance coming from bodyweight, a thigh band, and a sponge ball. Weakness in these areas can cause low back tightness and knee instability, as these muscles figh...

  • Video 498 | Isometric Knee Flexion Boost (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause loss of balance and knee pain, making it more difficult to walk efficiently, operate the fo...

  • Video 494 | Isometric Hip Boost: Adduction (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the inner hip muscles using the resistance coming from bodyweight, a sponge ball, and a thigh band to create the isometric exercises. Weakness in these areas can cause pelvic instability, making you more susc...

  • Video 492 | Isometric Hip Boost: Abduction (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the outer hip muscles using the resistance coming from bodyweight, a sponge ball, and a Yoga block to create the isometric exercises. Weakness in these areas can cause tightness in the trunk and spine, making...

  • Video 490 | Isometric Core Mobility Boost (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles. Enjoy improved mobility with improved spinal and hip stability using a series of rotation, flexion, and extension isometric exercises. You will not need any equipment for this workout. Think of...

  • Video 481 | Isometric Boost Shoulder Internal Rotation (15 min) with Lauren EIrk

    If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that internally rotate the shoulder to keep the rotator cuff healthier and help with upward rotation using a Theraband and mini ball.

    The isometrics in this routine will help you move the arm out to the si...

  • Video 471 | Isometric Hip Boost: Rotation (15 minutes) with Lauren Eirk

    This isometric routine is designed to target rotation of the hips

    If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform internal and external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturato...

  • Video 455 | Isometric Hand and Fingers Boost (30 minutes) with Lauren Eirk

    If you need a quick boost, or suffering from common syndromes like carpal tunnel or trigger finger, this 30-minute therapeutic sequence will help. The exercises demonstrated in this video are designed to strengthen the muscles that flex, extend, abduct, and adduct the individual fingers of the ...

  • Live Event | Isometric Core with Bands (60 minutes) with Lauren Eirk

    Isometric training combined with Therabands and a thigh band to target the trunk and spine, including the obliques, rectus abdominis, transverse abdominis, spinal erectors, and hip rotators. We will hold each isometric for anywhere from 10-30 seconds with a 5-10 second rest in between. Isolated...

  • Live Event | Isometric Legs with Dumbbells (60 minutes) with Lauren EIrk

    Isometric training combined with bodyweight and dumbbells to target the lower body including quads, hamstrings, glutes, calves and also core. We will hold each isometric for anywhere from 10-30 seconds with a 5-10 second rest in between. Isolated and integrated isometric resistance training wil...

  • Video 445 | Neck and Shoulder Mobility (15 minutes) with Lauren Eirk

    Neck and shoulder pain is very common for many individuals, especially when we are under stress. To relieve tension, stretching, massage, and traction techniques are often prescribed. However, any modality that we use to increase range of motion can also potentially weaken muscles if the stretc...

  • Live Event | Total Body Isometrics (60 minutes) with Lauren Eirk

    An isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. They are used for rehabilitation, strength adaptation, hypertrophy, and range of motion training.

    In this workout, experience the three main types of...

  • Video 438 | Mobility: Supination (15 minutes) with Lauren Eirk

    Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.

    In this video, jump start muscles in the lower le...

  • Video 437 | Mobility: Pronation (15 minutes) with Lauren Eirk

    Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.

    In this video, jump start muscles in the lower le...

  • Video 431 | Core Mobility (30 minutes) with Lauren Eirk

    Mobility issues are often caused by muscle weakness. In this quick 30-minute routine, we will be looking at the four motions of the trunk and spine using bodyweight as resistance to strengthen muscles and improve mobility.

    The four positions we will examine are:
    1. Trunk Flexion
    2. Trunk Ext...

  • Video 430 | Lower Body Mobility (30 minutes) with Lauren Eirk

    Mobility issues are often caused by muscle weakness. In this quick 30-minute routine, we will be looking at five different positions of the hip joint using bodyweight as resistance to strengthen muscles and improve mobility.

    The five positions we will examine are:
    1. Hip Flexion
    2. Hip Exten...

  • Video 426 | Isometric Ankle Boost (15 Minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that move and stabilize the ankle joint (talorcrural) in dorsiflexion and plantar flexion. No euipment is needed for this workout except for a chair in a few of the standing exercises.

    Weakness in these...

  • Video 424 | Isometric Hip and Knee Mobility Boost (15 minutes) with Lauren Eirk

    The hip is a very complex joint, capable of moving in many planes of motion. By comparison, the knee's structure is primarily capable of flexing and extending. Muscle weakness in these joints can cause pain and tightness. This can make exercise positions difficult to access.

    In this workout,...

  • Video 420 | Isometric Hip Boost: External Rotation (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturators, and abductors to name a few.

    These are also muscles that commonly extend t...

  • Video 416 | Isometric Shoulder 360 Boost (30 minutes) with Lauren Eirk

    The shoulder is a very complex joint. It is the most mobile and the least stable joint in the body. In this workout, we will train many of the cardinal planes of the shoudler. Practice positional isometric strength training to build strength, improve muscle contractions, lower risk of injury, ...