Isometric holds are great for stability and for building strength. These exercises are super friendly for people who just started working out and it can modified to be challenging for advanced athletes. I believe everyone should be doing some sort of isometric holds incorporated with their exercise routine. Its low impact, highly challenging, and it can be done anywhere.
It can be applied anywhere, with weights or not, the main idea of isometric training is to slow it down. I see a lot of personal trainers not really showing their clients these exercises which I think its odd because their clients are normally beginners and not fully aware of their own motor skills. Doing isometric exercises will help people understand the muscles being used in each movement. Lets test it out, try doing a slow squat for 5-10 seconds each way, lower yourself until your hips are slightly below your knee and come back to standing position. You should probably feel which part of your leg is activated throughout the motion.
This routine is to help stabilize the pelvis, where people normally have issues due to sitting too long in the chair. Take proper rest, this routine might not make you sore or tired, but your CNS (central nervous system) fatigue is easily hidden. Treat it like weight training, take at least a day or two off in between.
