Best Exercises to Build Strength: Single vs Multi-Joint Movements Explained

What exercises should you do if you want to build strength?

Performing lunges using dumbbells

Should you work on isolating individual muscles/muscle groups, and joints, or should you perform larger movements that incorporate multiple muscles groups and joints?

Single joint exercises are exercises where only one joint is moving, or one muscle/muscle group is being isolated.

Examples of single joint exercises include:

• Seated knee extensions

• Bicep curls

• Tricep kickbacks

• Hamstring curls

Executing a bicep curl

Multi-joint exercises are exercises that incorporate multiple joints and muscles/muscle groups.

Examples of multi-joint exercises include:

• Squats

• Deadlifts

• Bench presses

• Pull ups

Performing a pull up using rings

Research has shown that both multi-joint and single joint exercises produce increases in strength and muscle hypertrophy and incorporating both single joint and multi-joint exercises in a training program may provide comprehensive strength development, depending on individual goals and the specificity of desired adaptations. Both Stien et al. (2020) and Brigatto et al. (2020) suggest that the choice of performing single joint vs. multi-joint exercises should be based upon individual preferences, time commitment, and equipment availability.

From a rehabilitation standpoint, single joint exercises are often preferred in the early stages of recovery to isolate specific muscles, enhance proprioception, and rebuild neural pathways. They also tend to be less complex, making them easier to learn and perform safely.

After a phase of single joint loading, rehabilitation often progresses to multi-joint exercises and more dynamic movements that offer greater functional carryover—such as squatting (transitioning from sitting to standing) and deadlifting (lifting objects from the floor).

Squat using a resistance band

Multi-joint exercises are more complex and take more energy to perform because there are multiple joints and muscle groups working. For this reason multi-joint movements tend to be programmed and performed at the beginning of a strength training session (like your squat, deadlift, bench press) followed by single joint exercises.

Beginning of a deadlift

At the end of the day there are a few key pieces that influence how you build and maintain strength that must be present in whatever program or selection of exercises you decide to do:

1. Consistency: repetition and regular performance of the same movements over time with a plan and sticking to that plan.

2. Progressive overload: when the exercise(s) become easier, adding in more repetitions, increasing the weight/load/resistance you are using, or performing more sets of the exercise are all variables you can manipulate to continue to challenge your muscles to adapt and become stronger over time.

3. Salience: select exercises that you enjoy and that you will want to continue repeating over time. This helps increase motivation and foster consistency.

References:

1. Stien, N., Pedersen, H., Ravnøy, A. H., Andersen, V., & Saeterbakken, A. H. (2020). Training specificity performing single-joint vs. multi-joint resistance exercises among physically active females: A randomized controlled trial. PloS One, 15(5), e0233540. https://doi.org/10.1371/journal.pone.0233540

2. Brigatto, F. A., DE Camargo, Jú. B. B., DE Ungaro, W. F., Germano, M. D., Marchetti, P. H., Aoki, M. S., Braz, T. V., & Lopes, C. R. (2020). Multi-joint vs Single-joint Resistance Exercises Induce a Similar Strength Increase in Trained Men: A Randomized Longitudinal Crossover Study. International Journal of Exercise Science, 13(4), 1677–1690. https://doi.org/10.70252/LLHU2255

3. Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian Journal of Sports Medicine, 6(1), e24057. https://doi.org/10.5812/asjsm.24057