The 9 best compound exercises for strength and muscle growth
Compound exercises are movements that engage multiple muscle groups and joints simultaneously. They therefore provide an extremely efficient and time-effective way to work out and are a great method of building strength quickly.
A good example of a compound exercise is the squat, as it targets most of the lower-body muscles (quads, glutes, hamstrings) and your core in one fell swoop. You've even probably been incorporating compound moves, such as deadlifts and push-ups, into your gym routines without realising. But with 3.6k of you searching for 'compound exercises' each month, we know you're keen to clarify what these commonly used exercises in the fitness space are and how to do them.
Here, we break down what the benefits of compound exercises are, the 'big 5' compound exercises, and throw in a compound exercise workout at the end to get you going.
Meet the expert: Josh Davies is a qualified PT at Aimee Victoria Long training
What are compound exercises?
To put it simply, compound exercises (or compound lifts) are any moves that work multiple muscle groups simultaneously. For example, deadlifts. They target your back, hamstrings, glutes, core and upper body, all in one exercise.
'Compound lifts are any strengthening exercise where you’re using more than one muscle group at the same time,' explains trainer Josh Davies, PT at Aimee Victoria Long training.
What is a compound vs an isolation movement?
While a compound movement uses multiple muscle groups and joints at the same tiime, an isolation movement targets a specific muscle group and joint. Examples of isolation movements include bicep curls, tricep kickbacks, and leg extensions.
6 benefits of compound exercises
Compound exercises and compound lifts, when performed correctly, have a number of benefits. Here are six from trainer Davies.
1. Compound exercises are efficient
'By working multiple areas at once, you save time. Perfect if you’re trying to squeeze a couple of workouts around a busy work/life schedule,' he says. And he's not wrong. Just making the time for a gym workout is tricky enough, wasting time when you're there can feel sacrilegious. Instead, using compound resistance training exercises, you can make the most of your session and target multiple muscle groups at the same time. Jobs a good'un.
2. Compound exercises allow you to lift heavy
'By relying on more than one muscle group, you can afford to go heavier with compound lifts,' says Davies. 'However, it's still important that you're able to maintain correct technique with the weight you're using.'
Here's how to deadlift properly, how to squat properly, how to lunge, as well as the correct plank technique, and how to perfect your how to do a push-up.
3. Compound exercises expedite calorie burn
'Doing bigger moves that engage more muscle groups while lifting heavier loads, like compound exercises, are all things that contribute to burning more calories. And by taking on more weight, you use more of the glycogen stored up in your muscles. Great for using up that pent-up energy,' he says.
4. Compound exercises get your heart rate up, too
Davies explains: 'Done right, strength training based workouts can be just as good at getting your heart rate up as cardio-based ones. This is because you’re using several muscles at the same time and you’re also asking them to work hard. So, to make sure your muscles are kept topped up with enough energy to lift, your heart needs to pump harder.'
Want to know just how hard you're working? Invest in a fitness tracker or heart rate tracker. You might be surprised with how much lifting heavier gets the old ticker going.
5. Compound exercises help improve your mobility
'Compound lifts are often quite technical. And being able to do them correctly, as well as hit all the right muscles, means having a good amount of joint mobility. Hips, shoulders, knees, ankles and wrists all play their part in helping you build muscle. And so, as well as working on your strength, compound exercises also help you focus on improving your mobility,' says Davies.
6. Compound exercises can improve your coordination
We're all clumsy from time to time. But, building muscle and strength using compound exercises can help you keep more stable when you need it most. (This is also important as you age and balance becomes more important than ever.)
'Compound lifts often take years to master. Every little detail should be spot-on – not only so you can build muscle but also so you can avoid getting injured. So, learning the movements and allowing your muscles to learn as well, is great for helping you focus and improving your coordination.'
The 'big 5' compound exercises
Here are the five basic compound exercises and lifts, along with exactly what they're good for, care of Davies.
1.Squat
Targets: Quads, lower back, glutes, hamstrings, hip flexors and core.
Squats are most likely going to be the exercise when you can take the most weight. Mainly because the weight is already placed on top of you, but also because you don’t need to arch or move around to complete the exercise.
That’s not to say they’re easy. And getting the technique right when you’re lifting a decent amount of weight at the squat rack is all the more reason to be accurate with your form.
Plus, in terms of building muscle mass, squats are vital as they hit so many areas at once.
A) Rest a barbell on your upper traps and shoulders or front rack two dumbbells. Your feet should be just wider than your hips and your toes turned outwards slightly. Keep your chest up and back straight.
B) Slowly begin to squat down, pushing your hips back and down as if sitting into a chair, without letting your knees roll inwards and keeping your chest up, but allowing your torso to lean forward as needed.
C) Lower until your hips drop just below your knees, and your knees track in line with your toes, then push through the floor to return to standing. That’s one rep.
2. Deadlift
Targets: Hamstrings, lower back, glutes, hip flexors and core
'Deadlifts are one of those compound strength exercises that many people are just not sure about. From a young age, many of us are taught that bending while lifting is bad. So, from a beginner’s perspective, they can look like injuries waiting to happen. However, the correct technique involves keeping your back straight throughout the whole exercise,' says Davies
'Once you have got the form correct, deadlifts are more likely to help prevent injuries than create them. They’re incredibly useful for targeting the weaker areas of your posterior chain and they will really help you to make great strides in reaching your strength goals.'
'Practise with just a barbell and make sure you’re lifting with your glutes and hamstrings, not your upper body.'
A) Stand with your feet about hip-width apart, the barbell on the floor in front of you. Bend at the knees and hips, sliding your hands down your thighs and take hold of the bar with an overhand grip. Tense your abdominal muscles.
B) Keeping your head up and back straight, tighten your shoulder blades (imagine trying to snap the bar). Straighten your legs slightly and lift the bar a little so that the bar touches the weight plates.
C) Now send your hips back and lift, keeping the bar close to your legs. Engage your glutes at the top of the move but don't thrust so far that your back overextends.
D) Lower slowly back down to the original position.
Just starting out? Trap bars will help you perfect your form while you’re still learning. They will also help to eliminate the temptation to let your weight fall forward as you lift.
3. Pull-up
Targets: Lats, delts, traps, biceps and core.
'The term 'pull-ups' refers to a multitude of exercises that can be done on a pull-up bar,' explains Davies. 'The most popular type being chin-ups. However, all forms have their benefits so once you have mastered one type, it’s good to keep mixing it up,' advises Davies.
'Pull-ups are one of the best ways to target your back and they’re great for improving your functional-fitness levels too. And by having to take your entire body weight, they’re ideal for building up your grip strength too which is vital for a full range of lifts.'
A) Find a sturdy horizontal bar at a height where you can hang freely. Stand beneath the bar, reach up, and grip it with your palms facing away from your body (overhand grip).
B) Hang with your arms fully extended, shoulders pulled down away from your ears.
C) Pull your body up by bending your elbows and squeezing your shoulder blades together. Continue pulling until your chin clears the bar, keeping your chin tucked in downwards.
D) Lower your body back down smoothly with control until your arms are fully extended, maintaining your shoulder tension you started with.
4. Shoulder press
Targets: Deltoids, trapezius, triceps, rotator cuff
A shoulder press is usually done standing, but this demo shows the seated variation.
To do the shoulder press standing:
A) Stand with a dumbbell in each hand. Bend the elbows at 90 degrees with the dumbbells at ear level and palms facing forward.
B) Now straighten your arms and press the dumbbells towards the ceiling, then return to the start.
To do the seated variation:
A) Sit with your shoulders against the bench, chest proud, head facing forward with a dumbbell in each hand. Bend the elbows at 90 degrees with the dumbbells at ear level and palms facing forward.
B) Now straighten your arms and press the dumbbells towards the ceiling, then return to the start. Repeat.
5. Bench press
What it works: Chest, shoulders & triceps
'The bench press is a great exercise for building strength in the upper body. It is a push exercise and will help you if you’re looking to tone up your upper body. It targets three muscle groups so you get great bang for your buck.'
A) Lie on a bench, holding a pair of dumbbells over your chest so they’re nearly touching. Your hands should be facing forwards (knuckles facing your head, palms facing your toes). Your feet should be flat on the floor.
B) Take two seconds to lower the dumbbells, pausing for one second at the bottom before you press the weights back up. Try to keep your shoulders pushing down into the bench throughout.
Bench press tips:
Make sure you set your shoulder blades before beginning. Squeeze them together into the bench.
Always use a spotter (someone to watch you and help if you falter) for safety reasons
Take a big inhale at the top of the lift when the bar (or free weight) reaches your chest. Exhale as you drive back up.
4 more compound exercises
1. Loaded carry
Targets: grip, shoulders, back, core stabilisers, arms and legs.
These work pretty much every part of your body, says Davies. You can perform loaded carries with dumbbells, buckets of water, kettlebells, sandbags, or trap bars. Just be sure the load is heavy.
A) Brace your core and bend down and grab two of the heavy implements you will be using and walk as far as you can. Rest and then repeat. Look to walk roughly about 20 metres.
2. Bent-over row
Targets: Latissimus dorsi (run down the sides of your back), rhomboids (upper and mid-back), trapezius (upper back), biceps
A) With both feet planted on the ground hip-width apart, draw the dumbbells towards your waist, keeping the elbow tucked into your side.
B) To complete the rep, extend the arm back to the starting position. Aim to complete three sets of 10 to 12 reps on each side.
Bent-over row variations:
A) Split stance: You can go for a split stance, holding a dumbbell in your right hand, take a big step back with your right leg. Bend both knees and lift your right heel, keeping your toe planted for balance.
B) With a bench: If you're battling with balance, or rounding or arching your back, using a bench might help. Simply pop your left hand (or whichever one is not holding the weight) and left knee on a bench, as shown below
3. Reverse lunge
Targets: Core, glutes, hamstrings
A) Standing with your feet hip-width apart and keeping your back straight, engage your core muscles. Place your hands on your hips to stay balanced.
B) Take a big step backwards with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don’t let the knee touch the floor.
C) Step back to the starting position. You can alternate legs or stick with one and then swap.
4. Russian kettlebell swing
Targets: Core, hips, glutes, hamstrings, shoulders, lats
A) Stand with your feet shoulder-width apart and squat down to pick up the kettlebell with both hands in an overhand grip.
B) Look ahead, not down, and keep your spine aligned and your knees slightly bent throughout the movement.
C) Drive your pelvis forward to swing the kettlebell out and up to shoulder-height.
D) Allow the weight to drop back down, hingeing at the hips as it swings between your legs.
What are the best compound exercises for beginners?
Squats
Deadlifts
Pull-ups
'The three compound lifts beginners should be using are squats, deadlifts and pull-ups,' says Davies.
'For beginners you can swap the pull-ups out for prone pull or use a resistance band for assisted pull-ups and with deadlifts, if you suffer from a weak back, using a trap bar would be beneficial as your starting point is higher placing less strain on the lower back.'
Can you build muscle with just compound exercises and compound lifts?
You bet you can. Because you're recruiting multiple muscle groups at the same time, you can lift heavier weights or increase the time your muscles are working under tension – the keys to building muscle.
Can you do compound exercises and lifts with a range of equipment?
Yes, absolutely. You can perform a squat using a loaded barbell placed across your upper back and shoulders, or you can do it holding a dumbbell of kettlebell in front of you goblet-style. Similarly, deadlifts can be done with barbells, resistance bands, and free weights.
Lighter free weights are a good place for beginners to start. You have more control over the weight which can feel more accessible. Or, an unloaded barbell can help you get to grips with strength training for beginners, as well.
What happens if I only do compound exercises?
You'll certainly build strength, but there are some things to consider. For one, when doing bilateral movements of both limbs, as you do in compound exercises, your dominant limb may start to compensate for the weaker limb, which could lead to imbalances in training. Unilateral exercises can help you overcome this.
What's more, compound exercises are the most taxing form of exercise for your nervous system, which leads us on to our next point...
Can I do compound exercises every day?
Compound lifts rely heavily on your central nervous system (CNS) to connect everything and make sure that the various parts of your body respond and move at the correct time. Take a squat. Your brain needs to tell your body how to lower, then how to push up through your legs and glutes, all while holding a barbell or dumbbell in place. It involves a lot of mental coordination.
Doing compound exercises every day could cause symptoms of overtraining, including CNS fatigue, resulting in disrupted sleep and feeling particularly stressed or anxious. Studies show that you should take longer rest breaks between each set within a workout, and always leave at least one rest day between compound workout days.
Compound exercise workout
After a thorough warm up, perform the following exercises for the prescribed sets and reps.
1. Squats
Sets: 3-4
Reps: 8-12
Rest for 60-90 seconds
2. Bench Press
Sets: 3-4
Reps: 8-12
Rest for 60-90 seconds
3. Deadlifts
Sets: 3-4
Reps: 6-10
Rest for 60-90 seconds
4. Pull-ups (or lat pulldowns if needed)
Sets: 3-4
Reps: 6-10 (adjust based on ability)
Rest for 60-90 seconds
5. Overhead press
Sets: 3-4
Reps: 8-12
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