The Squat is a compound exercise due to more than one joint moving. The Hip joint, Knee Joint and Ankle Joints flex and extend during the squat however in the Leg extension only the knee joint is active. When choosing exercises in your program compound exercises are best because they simulate regular activities. Sitting on and off the toilet is a very similar movement to the squat and when walking, climbing stairs or even running we require the coordination of the same 3 joints.
Another bonus is that compound exercises recruit more muscle fibres and incorporate more major muscle groups which allows you to work with greater weights, experience faster strength gains and burn more calories with more moving muscles. However there is a place for single joint movements such as the leg extension. If you are suffering an injury or have muscular imbalances then it may be important for you to get one side back up to speed with the other side of your body. Compound exercises will also improve balance and stability.
Also check out the TrickyFit Squat jump, double knee jump, lunge and many other great compound exercises.
Remember when building strength in the gym we all have time restraints and physical restraints. We can't exercise at max intensity with heavy weights for hours on end so keep your programs short, simple and functional.
HOW GOOD IS YOUR SQUAT??
Beginner Squat test
2 sets of 15 squats with 1 minute rest
Intermediate Squat test8 sets of 15 squats with 30 seconds rest
Advanced Squat test
10 sets 20 squats with 30 seconds rest (Here you earn the squat jump)
RECORD YOUR RESULTS AND SEND THEM THROUGH TO ME!!