Isolated and Compound Exercises: What they are they, the differences & benefits?
Isolated Exercises & Compound Exercises List— Plus the Differences & Benefits
Stepping foot into the gym for the first time or even as a seasoned fitness enthusiast can sometimes feel like entering a maze, where every turn presents a multitude of exercise options. The endless choices of equipment, weights, and workout routines can leave even the most determined among us scratching our heads, wondering, "Which exercises should I be doing?"
As you create an exercise routine, remember that our bodies need different types of movement to form well-rounded muscles and to develop proper mobility. In fact, according to the National Institute, “Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility.”
Under that category of “strength”, both isolated and compound exercises plan an essential role when it comes to muscle building. There are numerous benefits to both of these types of exercises, and each is equally important to practice. Knowing the differences between compound exercises and isolated exercises can help you develop the strength you’ve been dreaming of.
Let’s review the differences between these types of exercises, along with examples of each! Stick around until the end for more information about how to connect with a Long Island personal trainer for more muscle-building insight.
What is a Compound Exercise?
Compound exercises, also referred to as multi-joint exercises, form the cornerstone of an effective and efficient workout routine. These powerful movements engage multiple muscle groups and joints simultaneously, allowing for maximal muscle recruitment and overall strength development.
Unlike isolated exercises that primarily target a specific muscle, compound movements challenge your body to work as a synergistic unit, mimicking real-life activities and improving functional strength. By engaging multiple muscle groups at once, compound exercises promote muscle growth.
Furthermore, they enhance your body's ability to coordinate and integrate different muscle groups. As you can imagine, this leads to improved overall performance in various physical activities and sports.
At this point, you may have questions such as “Are hip thrusts a compound exercise?” Or “Are squats multi joint exercises?” The answer is, “yes”! Check out this list of some of our favorite compound exercises.
Multi Joint Exercises List
Hip Thrusts: This exercise contributes to improving hip extension, which is a vital movement pattern used in various activities like running, jumping, and lifting.
Squats: This lower-body exercise activates the muscles of the thighs, hips, and glutes, while also engaging the core and lower back.
Deadlifts: This powerhouse movement works the muscles of the lower back, glutes, hamstrings, and calves, along with the forearms and grip strength.
Bench Press: A staple exercise for the upper body, the bench press targets the chest, shoulders, and triceps, with engagement from the back and core for stability.
Lunges: A great exercise for lower-body strength and stability, lunges engage the quadriceps, glutes, hamstrings, and calves, enhancing balance and coordination.
Overhead Press: Mostly targeting the shoulders, this exercise also engages the triceps, upper back, and core muscles.
This is, by no means, an exhaustive list of all of the beneficial multi joint muscle-building exercises out there. Using these multi joint exercise examples, plus any others that you discover and enjoy, will get you on the path to seeing the results you desire.
What Are Isolated Exercises?
Like compound exercises, isolated exercises also often go by a different name. Sometimes defined as single joint exercises, isolated exercises play a crucial role in fitness routines, complementing the power and effectiveness of compound exercises.
These movements specifically target individual muscles and involve the isolation of a single joint, allowing for focused muscle engagement and refinement. These exercises are commonly used to emphasize muscle development, correct muscular imbalances, and enhance muscle definition in specific areas of the body.
While compound exercises excel in functional strength and overall muscle coordination, isolated exercises provide an opportunity to fine-tune and sculpt individual muscles. Implement some of these most popular single joint exercises for the best results!
Single Joint Exercises List
Bicep Curls: Bicep curls target the muscles of the upper arm, specifically the biceps brachii. This exercise involves flexing the elbow joint, and isolating the biceps to enhance arm strength and definition.
Leg Extensions: This exercise focuses on the quadriceps muscles at the front of the thigh. By extending the knee joint against resistance, leg extensions isolate the quads, contributing to overall leg strength and development.
Calf Raises: Calf raises isolate the calf muscles by raising the heels off the ground. This exercise helps strengthen and define the calf muscles, contributing to lower leg stability and aesthetics.
Lateral Raises: This exercise works out the deltoid muscles of the shoulders. By raising the arms to the sides, this exercise isolates the shoulder muscles, enhancing shoulder strength, stability, and aesthetics.
Tricep Pushdowns: Tricep pushdowns target the triceps brachii muscles on the back of the upper arm. This exercise involves extending the elbow joint against resistance, effectively isolating and strengthening the triceps.
Hamstring Curls: Hamstring curls specifically target the muscles at the back of the thigh, and can be used using a machine or resistance bands.
Keep in mind that isolated exercises allow you to focus on specific muscles and refine their development. Including a combination of compound and isolated exercises in your workout routine ensures a balanced approach to muscle development, strength, and aesthetics.
To hear more information about multi and single joint exercises from one of our expert personal trainers, check out this video!
Need A Personal Trainer for Muscle Building?
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