Wall Squats and Planks Once or Twice a Week May Help Lower Blood Pressure, Study Finds

A new study published in October 2026 found that performing isometric exercises once or twice a week may help lower blood pressure in the short term. Healthline reported the findings on October 2, 2026.

Isometric exercises involve holding a position under tension without moving the joints. Wall squats and planks are two of the most common examples. Unlike traditional strength training, isometric exercises do not require weights or gym equipment.

Researchers found that participants who performed one or two isometric exercise sessions per week showed measurable reductions in blood pressure. The effect was observed in the short term, and researchers said more study is needed to determine whether the benefits persist over months or years.

High blood pressure, or hypertension, affects nearly half of American adults. It is a major risk factor for heart attack, stroke, and kidney disease. Many people with hypertension rely on medication to manage their condition, but lifestyle changes including exercise are also recommended as a first-line approach.

The study adds to earlier research showing that isometric exercises may be particularly effective for blood pressure reduction compared to aerobic exercise. A 2023 meta-analysis found that isometric training produced larger reductions in systolic blood pressure than running or cycling.

Cardiologists said the findings are promising because isometric exercises are easy to perform at home and require minimal time. A wall squat, for example, involves pressing the back against a wall and holding a seated position for 30 to 60 seconds.

The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week for cardiovascular health, but researchers said isometric exercises could serve as a useful addition to that routine.