6 Isometric Exercises For Runners – Isometric calf exercises & Other Moves

female runner doing Isometric Exercises
Young fashionable sportswoman is stretching on the street on a summer day. She is very bendy and flexible as a result of her regular trainings, wearing trendy sport outfit, sneakers

Today, I’m going to share with you one of the most challenging workout routines you can ever do as a runner.

And what’s the best part about it?

Well, you don’t need any equipments.

You don’t need to go to a gym.

You don’t need to hire a personal trainer.

In fact, the workout routine I’m sharing with you today will have you stay in one place, and requires from you no movement at all.

Enter the World of the Isometric Exercises.

I had my first encounter with isometric training while doing the famous P90X workout program and I used to hate it.

As a runner, I rather be in the outdoor, moving, instead of staying home and holding what seemed to be an endless pose.

But isometric are powerful, and hopefully by the end of this post, you will start doing them.

Isometric Exercises– The Simple Definition

Isometric training is a type of static strength training in which the muscle length or the joint angle do not change during contraction.

So during these exercises, the muscles will tense up, but don’t actually move.

In the fitness circles, these exercises are generally used by physical therapist, Pilates trainers, and weight lifters.

And as a runner, you can also benefit a lot by adding them to your strength training routine.

Isometric Exercises Benefits For Runners

Here are some of the benefits of isometric training.

Simple to use. For starters, Isometric training is one of the most convenient workout routines in the world.

All you need is your body, a mat (optional), and off you go.

Iso exercises take minimal time. If you are short on time, then you can still do isometrics without sacrificing a lot.

You don’t need any equipment.

You don’t need a gym.

Just a little bit of space.

Boost strength. This type of training engages almost all of the motor units, so it’s ideal for increasing strength and endurance at the same time.

Isometric training builds strength by holding intense static positions where no movement is allowed anywhere on the body, helping you increase strength by holding the muscular contraction against the resistance of your own bodyweight.

Better flexibility. Iso training will not only make you stronger, but also improve your flexibility as well.

This can both help improve performance and prevent running injury.

Low impact. I grew a fondness for iso exercises because they are safe on the joints and can efficiently build strength and endurance without putting too much stress on the body, which is why I usually do them during my recovery days (or weeks).

They are also useful for fixing muscle imbalances in key problem areas, like the quads, hips, calves and back.

runner performing Isometric Exercise

6 Isometric Exercises For Runners

The routine below will help fire up your core, glutes, and almost every other major muscle group in your body.

In addition, if you do this on a regular basis, then you will definitely improve your running posture, reduce back pain and bulletproof your body against overuse running injury.

Hold each move for one to two minutes, before you move into the next exercise

Perform each of the following exercises in order, taking 30 seconds of rest between each move to complete one circuit.

Repeat the whole circuit for a total of three to four times, resting for 30 seconds to one minute between each circuit.

After you are done with the circuit, repeat it again for two to three times, depending, of course, on your fitness level and how much time you have on hand.

1. Isometric Calf Exercise


Strong calves are key for efficient and pain-free running.

Good news is isometric calf raises strengthen the larger, outermost muscle that is in charge the size and shape of your calves.

Proper Form

Start by standing tall on the edge of a step or on a sturdy box, with your feet shoulder width apart and knees straight.

Next, rise up onto your toes and try to balance your bodyweight on the balls of your feet.

If you have any balance issues here, then feel free to grab a chair or a wall if necessary.

Hold the position for one full minute then slowly lower your heels to starting position.

Remember these are not your typical calf raises, so hold the pose for as long as you can with good form.

Feel the burn, welcome it, and hold it for longer as you get stronger and fitter.

2. Isometric Leg Extensions


This move mainly targets the quadriceps—muscles at the front of your thighs—as well as the hips flexors.

Strong hip flexor and quads have been shown by study to reduce the risks of runner’s knee and other overuse injuries.


Proper Form

Sit on a chair with your tailbone firmly against the back of the chair, hands resting on the chair with both feet flat on the floor.

Next, while gazing ahead and keeping the back straight, slowly extend your right leg out in front of you, engage your quads, and reach your toes toward your shin as much as you can without losing form.

Hold the position for 30 seconds to one minute, then lower down to starting position and change sides.

3. Isometric Wall Chair


This beast of an exercise boosts endurance and strength in the quads, glutes, and calves—all major running muscles.

So it’s really a lower body exercise per excellence.

The isometric wall chair can also help you improve flexibility and mobility in your lower body.

Proper Form

Stand with your upper back and back of your head against the wall.

Keep your feet about two feet out in front of you.

Next, while holding your arms across your chest, lower yourself in a slow and controlled manner down by bending your knees until your thighs are parallel to the floor.

Hold this position for one full minute, then slowly press back up to starting position.

If this pose was too easy, you can always up the ante by alternating between lifting your right foot for a few seconds then your left.

Additional Resource – 13 Exercises to improve running Skills

4. Split Squat


If you have weak glutes and quads, then you are running a high risk of runner knee and a plethora of other overuse injuries.

So ward off the risks by doing split squats.

This iso move focuses mainly on the glutes and quads, and will also help you boost hip flexor mobility and improve overall lower body flexibility.

Proper Form

Assume an athletic stance with back straight and core engaged, then step into a lunge position , making sure your toes are pointing straight ahead.

Next, make the pose more challenging by sinking down until your front knee is bent to a 90 degrees and your back knee nearly touches the floor.

This is the split squat position.

Hold for 30 seconds to one full minute, then push yourself back up to starting position, then switch sides.

5. Forearm Plank


This is a great move to increase strength and endurance in your core muscles and shoulders.

Proper Form

Assume a plank position with the forearms on a well padded mat, back straight, and body forming a straight line.

Next, tighten your abs, squeeze your glutes, and hold the pose for one to two minute to complete one set.

6. Squat Hold


An ideal move for increasing endurance and strength in all major running muscles—think glutes, quads and calves.

Holding the squat can also help you improve flexibility and mobility in your lower body.

Proper Form

Start by standing with your feet about shoulder-width apart, core activated and back straight.

Next, bend your knees and squat down so your thighs are parallel to the floor.

Imagine that you are sitting on imaginary chair, and hold the pose for one to two minutes.

Bonus Isometric Exercises For Runners

Static Lunge

Muscles targeted: Quadriceps, glutes and calves.

Proper Form:

Stand feet hip-width apart, then step forward your right foot two to three feet in front of you.

Make sure to keep your hands on your hips, back flat, chest up, the entire time.

Next, while engaging your core, bend your knees and lower your body until both knees are bent at a 90-degree angle, slowly lower your left knee to within an inch of the ground, then hold the position for 30 seconds to one minute.

Last up, return to starting position, and switch sides to complete one set.

Isometric Push-up

Targeted muscles: Chest, biceps and back.

Proper Form:

Assume a proper push-up position with back straight, hands aligned with your chest with the fingers pointing straight forward.

Make sure your legs are straight and body forming a straight line from head to ankles.

Next, bend your elbows and lower down until your chest is about two to three inches off the floor.

Hold the position for 30 seconds to one minute, then push back up to starting position.


Muscles Targeted: The core and lower back.

Proper Form:

Begin by laying face down on your stomach, then extend your legs and arms as far forward and as far back you can.

Make sure to keep your neck and head in a neutral position.

Next, to perform the superman, simultaneously lift your arms and your legs slowly off the floor, forming an elongated “U” shape with your body, then hold the position for 20 to 30 seconds.

For more challenge, try squeezing your lower back and/or holding a set of light dumbbell in each hand.

Glute Bridge

Muscles targeted: Core, glutes and lower back.

Proper Form:


Lie down on your back on the floor with knees bent and feet flat on the floor.

Next, lift your hips up so your body forms a straight line from your shoulders to your knees.

Hold the position for 30 second to one minute, then slowly lower your body to starting position.

For more challenge, try lifting one leg off the floor, then extending it up toward the ceiling.

Static Sumo Squat

Muscles targeted: Glutes, Hip Adductors, quads, and calves.

Proper Form:

Begin standing with your feet wide apart, back flat and toes slightly turned out.

Next, while keeping your back straight and heels on the ground, bend your knees and squat down until your thighs are parallel to the ground.

Then, press your forearms or elbows against the inside of your knees then hold the position for 30 seconds to one full minute.

Last up, press back up to starting position, then move to the next exercise.

For more challenge, hold a medicine ball or a weight plate in front of your chest instead of pressing your arms against the inside of the knees.

Isometric Pull-ups

Muscles Engaged: Biceps and lats.

Proper Form:

Begin by gripping the pull-up bar with a palms facing away from your body, or what’s knows as a pronated grip.

Next, perform the pull up as you normally would, but once your chin touches the bar height, hold yourself there for 20 to 30 seconds.

Hold it for more once you get used to the exercise.

Last up, lower slowly to the floor, and repeat the whole circuit two to three times

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Now the ball is in your court. Just make sure to do the above isometric exercises for runners at least once a week. That’s enough training to help you improve your athletic performance and become the best runner you can be.

In the meantime thank you for reading my post.

Feel free to leave your comments and questions below.

David D.

Featured Image Credit – Alleh Lindquest via Flickr



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