Single joint foundation exercises are also basic exercises but as the name implies, they only use one joint. I use them as “detail work”. For example the quads, hamstring, glutes, calves, core, etc are used when you squat but lets say your hamstrings are a bit weak. You can focus on the hamstrings during your multi-joint squat then give them extra focus in a hamstring curl where your hamstrings are your primary mover. Sometimes in multi-joint exercises weaker muscles get “over-powered” by stronger muscles but in a single-joint exercises, those stronger muscles are not working and don’t get the opportunity to overpower the weaker ones.
- bicep curl
- hamstring curl
- hip abduction (outer thigh)
- hip adduction (inner thigh)
- leg extension
- romanian deadlift
- shoulder external rotation
- shoulder front raise
- shoulder internal rotation
- shoulder rear deltoid flye
- shoulder side raise
- tricep extension
- tricep press down
Erin Mays Fitness Training 