Multi-joint exercises include more than one of your joints to perform and therefore use multiple muscles. As a result, these exercises require more energy to perform and also allow you to load with a greater amount of weight which helps to build more strength. These exercises are also functional because they closely mimic everyday activities and sport-specific movements.

Examples of exercises that fit into this category are squats, lunges, step ups, shoulder press, chest press, pushups, chest dips, rows, pullups, lat pulldowns, and deadlifts. Every workout should include a couple of these types of exercises in order to gain the most benefit. For example, a full-body workout could include a squat, chest press, row and a deadlift into along with some other core and isolation exercises.