Want to see your workout performance go way up and muscle-building results like you've never seen?
Doing compound exercises -Compound movements are going to be the key that unlocks faster results!
This powerhouse moves target multiple muscle groups at once, saving you time and boosting your overall strength to stamina ratio.
Jump into our full line of compound exercises today and learn how to maximize your workout potential with each session.
Get ready to boost up your fitness game
Let’s get started.
What Are Compound Exercises?
Although many of us know or do not out three, there is nothing that builds the muscle like compound exercises (weight lifting activities where you use several different muscles at once). Rather than isolation exercises that focus on one muscle, compound movements work several muscles and joints simultaneously. This will again work well and creates not power alone however coordinated whole body strength as it improves stability too.
Therefore, you get the best value for your money. More muscles in fewer exercises
And that is so very important for the both of us, as we are busy and time cannot be wasted in a gym for hours.
These workouts are not only effective; they also count.
What Are The Main Compound Exercises?
Below are the four primary compound exercises which focus on different muscle groups:
The Push
- Target Muscles: Pecs, Triceps and Shoulders.
- Examples: Bench Press, Overhead Press
- Focus: Works your pressing muscles like a mofo, helping to increase upper body power.
The Pull
- Muscles Used: Rhomboids Lower traps Latissimus Dorsi Biceps
- Examples: Pull-Ups, Rows.
- Target: Back muscles including the biceps, and upper body pulling power.
Knee Flexion
- Primary muscles: Quadriceps, hip flexors other muscle groups used although to a lesser extent during the lunge are adducts.
- Examples: Squats, Lunges.
- TAKEAWAY: These muscles are important for knee bending and give you the baseline of lower body strength and stability.
Hip Extension
- Primary Muscles Worked: Glutes, Hamstrings Secondary: Lower Back/Erector Spinae
- Some Examples: Deadlifts, Hip Thrusts.
- Focus: Strength of Hip Extenstion Muscles — improves on your posterior chain strength.
Adding these exercises into the mix will leave no muscle untrained and keep all aspects of strength perfectly rounded.
Let’s get started!
A List of The Best Compound Exercises For Each Body Part
In this next section, we will cover…
The Best Compound Exercises For Legs (Quadriceps and Adductors)
- Prisoner Squat
- Goblet Squat
- Weighted Deep Squat
- Bulgarian Split Squat Jumps
- Staggered Squat To Rotational Floor Touch
- Speed Squats
- Deep Squat Hip Openers
- Squat to Shoulder Press
- Strap Squat Side Step
- Single-Leg Squat
The Best Compound Exercises For Glutes and Hamstrings
- Lying Alternating Glute Bridges
- Rope Kneeling Glute Pull through
- Kneeling Glute Pull through
- Side plank dynamic clamshell
The Best Compound Exercises For Pulling (Back & Biceps)
- Standing Back Neck Stretch
- Upper Back Stretch
- Barbell Back Squat
- Dynamic Tiger Curls
The Best Compound Exercises For Pushing (Chest, Triceps, and Shoulders)
- Bench Knee to Chest Crunches
- Standing Knee to Chest
- Seated Barbell Chest Press
- Standing Low To High Cable Chest Fly
- Overhead Cable Triceps Extension
- Barbell Lying Triceps Extension
The Best Compound Exercises For Abs
- Russian Twist
- Dead Bug
- Active Straight Leg Lowering
- Mountain Climbers
- Bench Supine Bicycle
Let’s get started.
Compound Lower Body Exercises
1. The Best Compound Exercises For Legs
The Squat pattern is the most fundamental lower body compound movement for basic human physiology
If you could only do one exercise, the squat would be it.
What makes the deep squat so appealing is its versatility; there are multiple variations of the deep squat that can be tailored to an individual's needs and abilities.
There are multiple ways to perform deep squats, including:
- With resistance: performing barbell squats, dumbbell squats, kettlebell squats, resistance bands, and even weighted undershirts to increase intensity.
- With bodyweight only: perform deep squats, jump squats, or box squats to utilize your bodyweight.
- With support: use a chair or other stable surface to add balance and support.
Regardless of your current physical abilities or limitations, there is always a deep squat variation that can be incorporated to build strength and master this basic movement pattern.
This is a movement pattern that must be trained and nourished for the rest of our lives.
The deep squat exercise has a range of benefits, including:
- Strengthening the legs, glutes and core: increasing overall lower body strength and stability.
- Improving flexibility: increases flexibility and range of motion in the hips, knees and ankles.
- Developing lean muscle mass: promoting muscle growth in the lower body.
Ok, without further ado… here are the best compound squat exercises.
Major Compound Leg Exercises
- Prisoner Squat
How To:
1.Align the knees with the toes.
2.Keep the thighs parallel to the ground.
3.Maintain a neutral spine position.
4.Open your elbows.
- Goblet Squat
How To:
1.Stand on the side of the machine, holding the ankle rope with both hands.
2.Exhale as you squat; Thigh in line with your knees as you squat. Keep your Knees out.
3.Return to the standing position with your glutes and legs engaged.
- Weighted Deep Squat
How To:
- Belt secured above hips.
- Keep the back straight.
- Squat until thighs are parallel to the ground.
- Bulgarian Split Squat Jumps
How to:
1.Standing in front of bench facing away, step right foot back so toes are on edge of bench behind you.
2.Keeping chest up, slowly bent left knee to drop into a lunge, keeping chest up and eyes forwards.
3.Arms swing forwards with hands in front of your face.
4.Explosivly, drive arms down and push left leg away.
5.Jump left foot into air and keep right foot on bench.
6.Land softly, by keeping knee bent and slowly bring arms forwards with hands in front of your face.
- Staggered Squat To Rotational Floor Touch
How To:
1.Starting from standing, step one foot back till toes align with other foot heel.
2.Slowly squat down and rotate body tothe side of the lead leg.
3.keeping chest up, reach to touch floor with both hands on outside of that leg.
4.Return to standing, change feet, then repeat on opposite side.
- Speed Squats
How To:
1.Stand with feet hip width apart, Toes pointed out slightly.
2.Keeping chest up, drive hips back, allowing knees to come forward in direction toes are facing.
3.Aim to get 90 degrees at both knees. with eyes forward.
4.Driving thru heels, explosivly stand up again.
5.This is a speed move, so using leg muscles to quickly drop and stand between squats.
- Deep Squat Hip Openers
How To:
1.Holding machine/wall, slowly lower into a deep squat with back straight. (neutral)
2.In this deep squat, slowly shift weight to each foot.
3.Aim is to feel if you are tight anywhere.
- Squat to Shoulder Press
How To:
1.Set machine handles on floor mounts.
2.Grip the handles with parallel grip slightly wider than shoulder width.
3.Stand with feet slightly wider than hip width apart, toes pointed out slightly.
4.Keeping chest up, push knees forward and hips slightly backwards .
5.Lower body with the aim to sit between your feet.
6.Lower till quads are slightly below horizontal positions.
7.Then drive through heels to stand up and at same time initiate shoulder press.
8.Starting at shoulder level and elbow pointed down.
9.Push handles upwards to fully extend arms overhead.
10.Try not to hunch shoulders at top position.
- Strap Squat Side Step
How To:
1.Set machine handle at lowest vertical mount,with strap attachement.
2.Facing sideways,attach strap to ankle furtherest from anchor.
3.Stand tall with feet hip width apart,toes pointed fowards.
4.Slowly step strap foot outwards and drop into a deep squat .
5.Keeping chest up, drive hips back .
6.Allow knees to come forward in direction toes are facing.
7.Aim to get 90 degrees at both knees,with eyes forward.
8.Driving thru heels,lift body back to start position.
- Single-Leg Squat
How To:
1.Stand tall on your right leg with your left leg slightly off the ground.
2.Slowly drop into a squat by pushing hips backwards, keeping your back upright and core engaged.
3.Don't let your left foot touch floor throughout the descend.
4.Hold a count of two at the bottom and slowly come up.
2. The Best Compound Glute Exercises (& Hamstrings)
Following squats, the hip hinge is a highly effective lower body compound movement. These exercises are designed to activate and strengthen the glutes, lower back, and hamstrings.
Hip hinge movements are particularly favored for their impact on these key muscle groups. These powerful muscles work together to extend the hips from a flexed (bent) position to a straightened one. Beyond their aesthetic appeal, glutes are considered one of the most crucial muscle groups in the body, as they play a vital role in maintaining posture, standing, walking, and rising from a seated position.
Hip hinge exercises include various forms of deadlifts and similar movements. These exercises offer several benefits:
- Strength Development: Enhances the strength of the upper back, lower back, hamstrings, glutes, and core muscles.
- Mobility Improvement: Increases flexibility in the hips and thoracic spine.
- Muscle Growth: Promotes the development of lean muscle mass in the lower body and posterior chain.
Ok, let’s get to the best glute exercises
Major Compound Glute & Hamstring Exercises
- Lying Alternating Glute Bridges
How To:
1.Set the machine at the mid-low position. Start with the posture of Bodyweight Bridge. Keep hips engaged to kick forward alternately. Hold the rope with both hands to increase resistance.
2.Core should be engaged, hips tightened gradually, do not arch your back, keep the body in a line.
- Rope Kneeling Glute Pull through
How To:
1.Set machine handle at lowest vertical mount, with rope attachement.
2.With back to the screen. Kneel with rope between legs and hold with both hands.
3.Keeping shoulders back, Core engaged and Knees slightly bent.
4.Start to drive hips backwards, allowing machine to pull.
5.Focus on allowing body to fall foward, rather than hips moving too far back.
6.Continue bending and feel the stretch in both glutes and hamstrings.
7.Pause slightly at bottom posittion, then drive hips forward and return to standing.
- Side plank dynamic clamshell
1.Lying on your right side with your legs stacked on top of each other.
2.Elbow should be directly below your shoulder.
2.Open your left knee and hip.
3.Squeeze your glutes and keeping your core stable.
4.Hold the clamshell position.
Upper Body Compound Exercises
3. The Best Pulling Compound Exercises (Back & Biceps)
When working out, it is important to perform upper body stretches. They work major back muscles: rhomboids, posterior deltoid’s trapezius and erector spinae.
They also work the biceps, so if you're short on time, you might consider skipping separate bicep exercises.
A common mistake people make when working out is neglecting to stretch the upper body, which is a mistake because the back muscles, not being easily visible in the mirror, are less likely to be trained but are crucial for our daily activities.
Pulling Exercises Improve
- The strength of the upper back, lats, and posterior shoulder muscles,
- The posture that is created from rounded shoulders and a kyphotic spine,
- Lean muscle mass development of the upper body
Here are the best back exercises…
Major Compound Pulling Exercises
- Standing Back Neck Stretch
How To:
1.Stand in erect posture with hands rested on the back of head.
2.Keep your chest open, slowly and gently press your head to drop your chin toward your chest.
3.Hold the position and focus on your breath to relax your muscle.
- Upper Back Stretch
1.Push both hands forward.
2.Extend your arms.
3.Sit your hips deep in the floor to feel the stretch on your back.
- Barbell Back Squat
How To:
1.Set machine attach mounts at floor position.
2.Attach the barbell to the mounts.
3.Carfully place barbell on shoulders.
4.Stand with feet hip width apart,toes pointed out slightly.
5.Keeping chest up, drive hips back.
6.Allow knees to come forward in direction toes are facing.
7.Aim to get 90 degrees at both knees,with eyes forward.
8.Driving thru heels, lift body back to start position.
- Dynamic Tiger Curls
How To：
1.Starting in plank position, Lift right foot and bring knee into chest but keep hips low.
2.Then extend leg backwards and lift foot up and over to your left side of body.
3.Keeping shoulders strong and chest facing the floor.
4.Then bring leg back and return knee to chest.
4. The Best Pushing Compound Exercises: (Chest, Triceps and Shoulders)
There is an opposite movement to the upper body pulling: the upper body pressing.
The pressing exercise works the deltoids (shoulders), triceps, and pectoral muscles.
Options include horizontal, vertical, and incline pressing variations.
These are popular and common in all gyms.
Overuse of pressing exercises can lead to a forward-leaning posture, muscle imbalances, and shoulder pain.
Balance the pressing exercises with an equal amount of pulling exercises.
Examples include the barbell bench press, dumbbell bench press, barbell overhead press, dumbbell overhead press (standing and seated), incline barbell bench press, incline dumbbell bench press, and all push-up variations.
Incline variations place more emphasis on the upper chest than the lower chest.
The pressing exercise improves:
- Strength of the chest, arms, triceps, and shoulder muscles,
- Stable shoulder positioning in the horizontal and vertical planes,
- Lean muscle mass development in the upper body.
Now let's get into the best pressing exercises...
Major Compound Pushing Exercises
- Bench Knee to Chest Crunches
How To:
1.Seated on one side of the bench with both hands grabbing the edge, bend your knees.
2.Inhale and return with abds engaged to lift the legs up until your abdomen is fully tightened, and then back to start position.
3.Keep core stable and body balance.
- Standing Knee to Chest
How To:
1.From standing position, lift one leg and grab knee with both hands.
2.Actively pull knee up and into your chest.
3.Release and return foor to floor.
4.Repeat on other side.
- Seated Barbell Chest Press
How To:
1.Adjust the backrest angle to 45 degrees and set the cable pulley to the appropriate position, typically to L5 and R5 positions.
2.Maintain a neutral supine position on the bench and hold the barbell with both hands. Exhale as you press the barbell up to the front of your chest, and inhale as you descend, paying attention to keeping the angle between your upper arms and torso at approximately 75 degrees.
- Standing Low To High Cable Chest Fly
How To:
1.Adjust to the middle-low position, standing in neutral or lunges to grip barbell with elbows bent slightly.
2.Inhale and return to pull towards collarbone with upper breast driven, adduct at the highest point to tighten the pectoralis and pause for 1~2s.
- Overhead Cable Triceps Extension
How To:
1.Attach the rope to the mount.
2.Grip rope with both hands. Stand tall facing away from mount position.
3.Start with arms overhead, elbows bent with rope behind head.
4.Push rope forwards over your head. Squeeze at extended position.
5.Then slowly lower back to start position.
- Barbell Lying Triceps Extension
How To:
1.Adjust to the low position, lying in a neutral with dual-narrow gripping of the barbell,and keep the barbell directly above the forehead.
2.Inhale and return to stretch your arms gradually with triceps powered,to the top of the chest,make sure your elbow joints flexible and triceps are fully tightened.
5. The Best Compound Exercises For Abs
All fitness programs should include a core training regime. But a lot of people are training their abs the wrong way.
Stop doing plain vanilla sit-ups or ab crunches.
Sit-ups are magazine and fitness "guru" exercises that work very poorly. This can create poor spinal mechanics and continue to put the neck and spine in a vulnerable position.
Instead, stick to lower abdominal movements that force your midsection into a contracted state. The purpose of your abs is to maintain stability in the core and keep you upright. That is why abs stability training as so important.
Sagittal, lateral and rotational forces are all resisted purely by "core strength".
Core exercises improve:
- Stability of your rectus abdominis, oblique and the transverse abdominal muscles.
- Spinal Health&Cervical Stability,
- Lower back pain.
So, here we go the best core AB exercises…
Major Compound Ab Exercises
- Russian Twist
How To:
1.Keep your back straight.
2.Keep your trunk stable.
- Dead Bug
How To:
1.Keep your knees bent at 90 deg.
2.Keep your arms vertical to the ground.
3.Hands and legs close to the ground.
4.Lower back pressed against the ground.
- Active Straight Leg Lowering
How To:
1.Keep the legs straight.
2.Keep the lower back pressed against the ground.
3.Lift the toes.
4.Lower slowly, with controlled eccentric movement.
- Mountain Climbers
How To:
1.Push the body up with both hands.
2.Lift your knees to touch your elbows alternately.
3.Brace your core and don't sag your hips.
- Bench Supine Bicycle
How To:
1.Lie supine on the flat bench, lifting your head off the bench, slightly tucking your chin, and securing your legs with ankle straps.
2.Engage your core muscles and sustain full activation and tension in your abdominal muscles while simulating a pedaling motion.
3.You can hold the frames for stability during the exercise.
Kindly Notes:
The exercise machine shown in this article is the Speediance Gym Monster-All in one homy gym machine(New Version: Gym Monster 2).More Exercise,go to Speediance free exercise classes!
