9.5 Isolated vs Compound Movements
Whether beginning to exercise or trying to refresh your current routine, it’s important to understand the difference between isolated and compound exercises, and how each can serve different goals related to function, performance and physique.
Isolated Exercises
Isolated exercises utilize a single joint and muscle group and are useful when the goal is to target a specific muscle or muscle group. Reasons for isolated training may include rehabilitating a previous injury, correcting muscular imbalances, increasing strength and performance, or increasing size for aesthetic reasons.
Text Description
- bicep curl
- leg extensions
- sit-up
Correct Answers:
Some examples of isolated exercises and their corresponding muscle groups are the quadricep group used during leg extensions, the bicep brachii used during a bicep curl and the abdominals used during a sit-up.
Compound Exercises
Compound exercises utilize multiple muscles and muscle groups and are especially useful for developing overall strength, coordination, and functional movement patterns. Common reasons for choosing them include improving athletic performance, burning calories, supporting everyday movement, and building balanced muscle development in various areas of the body.
Text Description
- lunge
- shoulder press
- plank
Correct Answers:
Some examples of compound exercises and their corresponding muscle groups are the quadricep, hamstring, and glute group used during a lunge, the tricep brachii and deltoid used during a shoulder press and the abdominal, back and glute group used during a plank.
