Compound exercises train several muscle groups and joints in a single movement. Squats, for example, primarily work the quadriceps and glutes, but they also involve the hamstrings, hips and core. This makes compound movements particularly useful when you want to build strength and muscle without spending hours performing separate exercises for every body part.<\/p>\n
The best selection will depend on your experience, mobility, available equipment and training goals. Below, we look at 10 compound exercises that can form the basis of an effective full-body workout, along with the muscles they target and practical ways to incorporate them into\u00a0your routine.<\/p>\n
If you want to see where individual muscles are located, use the RMF interactive muscle map and exercise finder<\/strong><\/a>.<\/p>\n An isolation exercise concentrates mainly on one muscle and generally involves movement at a single joint. A biceps curl is a familiar example. Compound exercises involve several joints and recruit multiple muscles to complete the movement.<\/p>\n This allows you to train a considerable proportion of your body with a relatively small number of exercises. Compound movements can help you:<\/p>\n Isolation exercises still have an important role, particularly when you want to target a specific muscle or address a weakness. However, compound exercises normally form the foundation of a balanced strength-training programme.<\/p>\n The back squat primarily works the quadriceps and glutes, with the hamstrings, calves, lower back and abdominal muscles helping to control and stabilise the movement.<\/p>\n Position the bar securely across your upper back, stand with your feet approximately shoulder-width apart and brace your core. Lower yourself by bending at the hips and knees while keeping your feet planted firmly on the floor. Descend as far as you can comfortably control before driving through your feet to return to a standing position.<\/p>\n Avoid allowing your knees to collapse inwards or your heels to lift from the floor. Beginners can learn the movement using bodyweight squats, goblet squats or a box to control the depth.<\/p>\n Suggested starting point:<\/strong> 3 sets of 6\u201310 repetitions.<\/p>\n If you need a more accessible starting point, see these quad-strengthening exercises for people with knee pain<\/strong><\/a>.<\/p>\n Deadlifts develop the glutes, hamstrings, lower back and upper back while also challenging your grip and core. If grip becomes the limiting factor, it is worth understanding the difference between wrist straps and wrist wraps<\/strong><\/a>.<\/p>\n Stand with the bar close to your shins and position your feet approximately hip-width apart. Bend at the hips and knees, take hold of the bar and brace your abdomen. Keep the bar close to your body as you extend your hips and knees to stand upright.<\/p>\n The lift should be controlled rather than jerked from the floor. Excessively rounding the lower back or allowing the bar to move away from the legs increases unnecessary strain. A trap-bar deadlift or raised deadlift can be a more accessible starting point.<\/p>\n Suggested starting point:<\/strong> 3 sets of 5\u20138 repetitions.<\/p>\n The bench press primarily targets the chest, triceps, and front of the shoulders. It is one of the main compound exercises for developing upper-body pushing strength.<\/p>\n Lie on a bench with your feet planted on the floor. Grip the bar slightly wider than shoulder width, lower it under control towards the middle or lower part of your chest and press it back up without allowing your shoulders to move forwards.<\/p>\n Keep your shoulder blades drawn back against the bench and avoid bouncing the bar from your chest. If you are new to the exercise, begin with dumbbells, a chest-press machine or a weight you can control comfortably. Use a spotter or suitable safety bars when bench pressing with a barbell.<\/p>\n Suggested starting point:<\/strong> 3 sets of 6\u201310 repetitions.<\/p>\n Pull-ups target the latissimus dorsi and other muscles of the upper back while also engaging the biceps, forearms, shoulders, and core.<\/p>\n Hang from a secure bar with your hands slightly wider than shoulder width. Draw your shoulder blades down, pull your body upwards and continue until your chin approaches the height of the bar. Lower yourself under control rather than dropping into the starting position.<\/p>\n Try to avoid swinging, kicking or using momentum. If you cannot yet complete an unassisted pull-up, resistance bands, an assisted pull-up machine or controlled lat pulldowns can help you build the necessary strength.<\/p>\n Suggested starting point:<\/strong> 3 sets of as many controlled repetitions as you can perform, stopping before your technique deteriorates.<\/p>\n Bent-over rows target the upper and middle back, including the lats, rhomboids and trapezius. The biceps, rear shoulders, lower back and core also contribute.<\/p>\n Hold a barbell or pair of dumbbells, push your hips backwards and lean forwards while maintaining a stable spine. Pull the weight towards your lower ribs, briefly squeeze your shoulder blades together and then lower it under control.<\/p>\n A common mistake is using excessive weight and turning the exercise into a combination of a row and an uncontrolled shrug. If maintaining the bent-over position is difficult, try a chest-supported row or one-arm dumbbell row.<\/p>\n Suggested starting point:<\/strong> 3 sets of 8\u201312 repetitions.<\/p>\n The overhead press works the shoulders and triceps while requiring the upper back, core and lower body to stabilise your position.<\/p>\n Begin with the bar or dumbbells at shoulder height. Brace your abdomen and press the weight overhead until your arms are extended without aggressively locking the elbows. Lower the weight slowly to the starting position.<\/p>\n Avoid leaning excessively backwards to move a weight that is too heavy. This shifts unnecessary pressure towards the lower back. A seated dumbbell press or landmine press can provide a more manageable alternative.<\/p>\n Suggested starting point:<\/strong> 3 sets of 6\u201310 repetitions.<\/p>\n Reverse lunges train the quadriceps, glutes and hamstrings while also challenging balance and single-leg stability. They can help identify and reduce strength differences between the two sides of the body.<\/p>\n Stand upright and take a controlled step backwards. Lower your rear knee towards the floor while keeping your front foot planted. Push through the front foot to return to the starting position before repeating on the opposite side.<\/p>\n Keep the front knee moving in line with the foot rather than allowing it to collapse inwards. Hold onto a stable support if balance is initially a problem, then progress by adding dumbbells.<\/p>\n Suggested starting point:<\/strong> 3 sets of 8\u201312 repetitions on each leg.<\/p>\n The Romanian deadlift places particular emphasis on the hamstrings and glutes. The lower back, upper back, grip and core help maintain a stable position throughout the exercise.<\/p>\n Begin standing with the weight in front of your thighs. Soften your knees, push your hips backwards and lower the weight close to your legs. Stop when you feel a strong but comfortable stretch through the hamstrings, then drive your hips forwards to stand upright.<\/p>\n This is a hip-hinge movement rather than a squat. Do not force the weight towards the floor if doing so causes your lower back to round.<\/p>\n Suggested starting point:<\/strong> 3 sets of 8\u201312 repetitions.<\/p>\n Push-ups train the chest, triceps and shoulders while requiring the abdominal muscles, glutes and legs to maintain a stable body position. They require no specialist equipment and can be adapted for almost any ability level.\u00a0Push-ups also involve the serratus anterior<\/strong><\/a>, which helps control the shoulder blades as you press away from the floor.<\/p>\n Place your hands slightly wider than shoulder width apart and form a straight line from your head to your heels. Lower your chest towards the floor by bending your elbows, then push back to the starting position.<\/p>\n Avoid letting your hips sag or your elbows flare out to the sides. If a conventional push-up is too difficult, begin with your hands elevated on a bench or other secure surface. Increase the height rather than performing push-ups from the knees if you want to retain the full-body movement pattern.<\/p>\n Suggested starting point:<\/strong> 3 sets of 8\u201315 controlled repetitions.<\/p>\n The farmer\u2019s carry looks simple but challenges the grip, forearms, shoulders, upper back, core, hips and legs. It can also help develop the strength needed to carry heavy objects safely.<\/p>\n Hold a dumbbell, kettlebell or farmer\u2019s handle in each hand. Stand tall, keep your shoulders stable and walk forwards using controlled steps. The weights should remain close to your sides without swinging excessively.<\/p>\n Choose a load that allows you to maintain an upright posture. Avoid leaning backwards, rushing the movement or allowing the weights to pull your shoulders forwards.<\/p>\n Suggested starting point:<\/strong> 3 carries lasting 30\u201345 seconds.<\/p>\n You do not need to perform all ten exercises during the same session. Most people will be better served by selecting movements that collectively cover the major muscle groups.<\/p>\n Here is one example:<\/p>\nWhy are compound exercises so effective?<\/h2>\n
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1. Back squat<\/h2>\n
2. Deadlift<\/h2>\n
3. Bench press<\/h2>\n
4. Pull-up<\/h2>\n
5. Bent-over row<\/h2>\n
6. Overhead press<\/h2>\n
7. Reverse lunge<\/h2>\n
8. Romanian deadlift<\/h2>\n
9. Push-up<\/h2>\n
10. Farmer\u2019s carry<\/h2>\n
Example full-body compound workout<\/h2>\n