The Best Compound Exercises for Each Muscle Group

Learn how to master these multi-joint movements for a more efficient workout that targets multiple muscle groups simultaneously.

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Hey there, fitness enthusiast! Ready to supercharge your workouts? Let’s discuss the world of compound exercises. These bad boys are the secret sauce to getting stronger, fitter, and more awesome in less time. So grab your water bottle, and let’s get started!

What Are Compound Exercises, Anyway?

Imagine you’re picking up a heavy grocery bag. You’re not just using your arms, right? Your legs, back, and core all jump in to help. That’s exactly what compound exercises do – they get multiple muscle groups working together, just like in real life.

Now, you might be wondering, “How’s that different from those bicep curls I’ve been doing?” Well, those bicep curls? They’re what we call best isolation exercises for biceps.

They’re like that one friend who only works on their tan at the beach – focused on just one thing. Compound exercises, on the other hand, are like the friend who’s swimming, playing volleyball, and building sandcastles – they’re getting a best full body workout routine!

Why Should You Care About Compound Exercises?

  • They’re time-savers: Got a busy schedule? Compound exercises let you work more muscles in less time. It’s like killing two (or more) birds with one stone!
  • They make you stronger: When multiple muscles work together, you can lift heavier weights. Hello, strength gains!
  • They build muscle faster: More muscles working = more muscle growth. It’s simple math, really.
  • They improve your flexibility: Many compound exercises use a wide range of motion, helping you become more bendy and less like a rusty robot.
  • They’re great for your joints: Moving multiple joints in one exercise keeps them healthy and happy.
  • They torch calories: Want to burn more calories? Compound exercises are your new best friend.
  • They make everyday life easier: Whether it’s carrying groceries or playing with your kids, compound exercises prepare you for real-life activities.

The All-Star Lineup: Top Compound Exercises

1. Squats: The King of Compound Exercises

Benefits:

  • Builds strong legs, glutes, and core
  • Improves balance and posture
  • Boosts overall strength and athletic performance

Squat (Bodyweight) | Fit for the 500 | IU Health Sports Performance (Video Credit: IU Health YouTube Channel)

How to do it:

  1. Stand with feet shoulder-width apart
  2. Lower your body as if sitting back in a chair
  3. Keep your chest up and knees in line with your toes
  4. Go as low as you comfortably can, then stand back up

Pro tips:

  • Keep your weight on your heels
  • Don’t let your knees cave inward
  • Breathe out as you stand up

Sets and Reps:

  • Beginners: 3 sets of 8-10 reps
  • Intermediate: 4 sets of 10-12 reps
  • Advanced: 5 sets of 12-15 reps

2. Lunges: The Lower Body Sculptor

Benefits:

  • Targets legs and glutes
  • Improves balance and coordination
  • Helps correct muscle imbalances

Dumbbell Static Lunge (Video Credit: Dr. Chris || Pelvic Floor Physical Therapist YouTube Channel)

How to do it:

  1. Stand with feet hip-width apart
  2. Step forward with one leg
  3. Lower your body until both knees are bent at 90-degree angles
  4. Push back to the starting position

Pro tips:

  • Keep your upper body straight
  • Don’t let your front knee go past your toes
  • Alternate legs with each rep

Sets and Reps:

  • Beginners: 2 sets of 10 reps per leg
  • Intermediate: 3 sets of 12 reps per leg
  • Advanced: 4 sets of 15 reps per leg

3. Overhead Press: The Shoulder Shaper

Benefits:

Barbell Overhead Press – How To (Video Credit: Bobby Maximus YouTube Channel)

How to do it:

  1. Stand with feet shoulder-width apart
  2. Hold a barbell or dumbbell at shoulder level
  3. Press the weight overhead until your arms are fully extended
  4. Lower the weight back to shoulder level

Pro tips:

  • Keep your core tight
  • Don’t arch your back
  • Breathe out as you press up

Sets and Reps:

  • Beginners: 3 sets of 8-10 reps
  • Intermediate: 4 sets of 10-12 reps
  • Advanced: 5 sets of 12-15 reps

4. Rows: The Back Builder

Benefits:

Two Arm Dumbbell Row (Video Credit: Renaissance Periodization YouTube Channel)

How to do it:

  • Bend at your hips, keeping your back straight
  • Hold a barbell or dumbbell with arms extended
  • Pull the weight toward your lower ribs
  • Lower the weight back down with control

Pro tips:

  • Keep your back flat throughout the movement
  • Squeeze your shoulder blades together at the top
  • Keep your elbows close to your body

Sets and Reps:

  • Beginners: 3 sets of 8-10 reps
  • Intermediate: 4 sets of 10-12 reps
  • Advanced: 5 sets of 12-15 reps

5. Deadlifts: The Full-Body Powerhouse

Benefits:

  • Works almost every muscle in your body
  • Builds incredible back and leg strength
  • Improves grip strength and posture

Deadlifts (Video Credit: Renaissance Periodization YouTube Channel)

How to do it:

  • Stand with feet hip-width apart, barbell over your feet
  • Bend at the hips and knees to grasp the bar
  • Lift the bar by straightening your legs and standing up
  • Lower the bar back down with control

Pro tips:

  • Keep your straight back and chest up
  • Push through your heels
  • Keep the bar close to your body throughout the movement

Sets and Reps:

  • Beginners: 3 sets of 5-8 reps
  • Intermediate: 4 sets of 6-10 reps
  • Advanced: 5 sets of 8-12 reps

6. Pull-ups: The Upper Body Beast

Benefits:

  • Strengthens back, biceps, and core
  • Improves grip strength
  • Builds upper body pulling power

The Strict Pull-Up (Video Credit: CrossFit YouTube Channel)

How to do it:

  1. Hang from a pull-up bar with hands slightly wider than shoulder-width
  2. Pull yourself up until your chin is over the bar
  3. Lower yourself back down with control

Pro tips:

  • Keep your core tight throughout the movement
  • Don’t swing or use momentum
  • If you can’t do a full pull-up, try assisted pull-ups or negative pull-ups

Sets and Reps:

  • Beginners: 3 sets of as many as you can do
  • Intermediate: 4 sets of 6-8 reps
  • Advanced: 5 sets of 10-12 reps

7. Dips: The Chest and Tricep Sculptor

Benefits:

  • Targets chest, triceps, and shoulders
  • Improves upper body pushing strength
  • Great for building muscle mass in the upper body

How to Do a Chest Dip | Chest Workout (Video Credit: HowCast YouTube Channel)

How to do it:

  1. Support yourself on parallel bars with arms straight
  2. Lower your body by bending your elbows
  3. Push yourself back up to the starting position

Pro tips:

  • Keep your elbows close to your body
  • Lean forward slightly to target more chest, or stay upright for more triceps
  • Don’t let your shoulders shrug up to your ears

Sets and Reps:

  • Beginners: 3 sets of 5-8 reps
  • Intermediate: 4 sets of 8-10 reps
  • Advanced: 5 sets of 10-12 reps

8. Bulgarian Split Squats: The Leg Destroyer

Benefits:

  • Target quads, hamstrings, and glutes
  • Improves balance and stability
  • Helps correct muscle imbalances between legs

How to do a Bulgarian Split Squat / Proper Setup (Video Credit: Denvyr | Realistic Fitness Dietitian YouTube Channel)

How to do it:

  1. Stand about 2 feet in front of a bench
  2. Place one foot on the bench behind you
  3. Lower your back knee towards the ground
  4. Push through your front foot to return to the starting position

Pro tips:

  • Keep your front knee in line with your toes
  • Don’t let your front knee go past your toes
  • Keep your chest up and core engaged

Sets and Reps:

  • Beginners: 2 sets of 8-10 reps per leg
  • Intermediate: 3 sets of 10-12 reps per leg
  • Advanced: 4 sets of 12-15 reps per leg

Making Compound Exercises Work for You

  1. Start with the basics: Master the form before adding weight.
  2. Mix it up: Combine different compound exercises for a full-body workout.
  3. Progressive overload: Gradually increase weight or reps to keep challenging yourself.
  4. Listen to your body: If something doesn’t feel right, take a step back and reassess.

Benefits of Compound Exercises

Compound exercises have many benefits for people looking to maximize their workout routines. Multi-joint actions work several muscle groups at once, leading to a more efficient and productive method for building strength and enhancing overall fitness.

Increased Muscle Growth

Compound exercises activate multiple muscle groups simultaneously, leading to increased muscle growth[1] across the body. This thorough involvement results in more even muscle growth and can prevent any imbalances that may arise from only doing isolation exercises.

Increased Calorie Burning

Because compound exercises involve multiple muscles, they usually result in a higher calorie burn compared to isolation exercises. This higher level of energy expenditure can be especially advantageous for individuals looking to control their weight or enhance their body composition.

Improved Functional Strength

Compound exercises frequently mirror movements that we do in everyday life, like picking up items or going upstairs. Consequently, they boost functional strength, leading to better performance in everyday activities and different sports.

Time-Efficient Workouts

Compound exercises are a convenient solution for people with hectic schedules. Because these movements engage several muscle groups at once, they provide a complete body workout in a shorter time than isolated exercises.

Improved Coordination and Balance

Several compound exercises necessitate coordination amongst various muscle groups, leading to enhanced overall body awareness and balance. This improved sense of body position can be especially advantageous for athletes and elderly individuals.

Increased Hormone Release

Studies[2] have indicated that compound exercises lead to a higher secretion of anabolic hormones like testosterone and growth hormone in comparison to isolation exercises. This hormonal reaction can help enhance muscle growth and speed up recovery.

Benefits for the Heart and Circulatory System

Although mainly linked to building strength, compound exercises can also offer cardiovascular advantages. Exercises such as squats or deadlifts, if done with the right intensity, can increase heart rate and enhance cardiovascular stamina.

Health of the Joints

Compound exercises typically consist of actions that enhance the muscles surrounding joints, possibly lowering the chance of injury and enhancing joint health in general. Yet, it is essential to maintain correct form in order to maximize advantages and reduce potential hazards.

Variety of Equipment

Numerous compound exercises can be done with minimal equipment, making them ideal for home workouts or while on the go. This adaptability enables consistent training regardless of gym availability.

Safety First, Gains Second

  • Warm up: Always start with a good warm-up to get your muscles ready.
  • Focus on form: Good form prevents injuries and maximizes results.
  • Start light: Begin with lighter weights and work your way up.
  • Use a spotter: For heavy lifts, a spotter can be a lifesaver (literally).
  • Rest and recover: Give your muscles time to rebuild between workouts.

Compound Exercises vs Isolation Exercises: The Showdown

Let’s break it down with a simple comparison:

Compound Exercises

  • Work multiple muscle groups at once
  • Mimic real-life movements
  • Great for overall strength and fitness
  • Burn more calories
  • Save time in your workout

Think of compound exercises like a party to which all your muscles are invited. Everyone’s working together, having a good time, and getting stuff done.

Isolation Exercises

  • Target one specific muscle
  • Good for focusing on weak areas
  • Help with muscle definition
  • Often used in rehabilitation
  • Typically easier to learn

Isolation exercises are more like a one-on-one hangout. It’s just you and one muscle, chilling and working on your relationship.

So, which is better? Well, it’s not really about better or worse. It’s about what works for you and your goals. Most fitness pros recommend a mix of both, with a focus on compound exercises for overall fitness and strength, and isolation exercises to target specific areas or balance out your routine.

final takeawaysWrapping It Up

There you have it, folks! A deep dive into the world of compound exercises. Whether you’re just starting out or you’re a seasoned gym-goer, compound exercises can be a game-changer for your fitness routine.

Remember, the key to success with any exercise program is consistency and proper form. Start where you are, progress at your own pace, and don’t forget to enjoy the journey. Your body is capable of amazing things – give it time, nourishment, and the right exercises, and you’ll be amazed at what you can achieve.

Now, armed with this knowledge, go forth and conquer those compound exercises. Your future, stronger, more awesome self is waiting!

Frequently Asked Questions (FAQs)

Q. Can I get a good workout with just compound exercises?
A. Absolutely! Compound exercises are so effective that you can build a great full-body workout using just a few of them. For example, a workout of squats, pull-ups, bench presses, and deadlifts would hit pretty much every major muscle group in your body.

Q. How often should I do compound exercises?
A. It depends on your fitness level and goals, but for most people, 2-3 times a week is a good target. Remember to give your body time to recover between sessions, especially if you’re lifting heavy.

Q. Are compound exercises good for weight loss?
A. Yes, they’re great for weight loss! Because they work multiple muscle groups at once, compound exercises burn more calories than isolation exercises. They also help build muscle, which can boost your metabolism.

Q. Can beginners do compound exercises?
A. Definitely! In fact, compound exercises are often recommended for beginners because they teach your body to work as a unit. Just start with light weights (or even just your body weight) and focus on getting the form right before adding more weight.

Q. Do I need special equipment for compound exercises?
A. Not necessarily. While some compound exercises use barbells or machines, many can be done with just your body weight (like push-ups and squats) or with simple equipment like dumbbells.

Q. I’ve heard deadlifts are dangerous. Should I avoid them?
A. Deadlifts, when done with proper form, are actually one of the most beneficial exercises you can do. The key is to start light, focus on form, and progress slowly. If you’re unsure, it’s always a good idea to work with a qualified trainer at first.

Q. How do I know if I’m doing the exercises correctly?
A. Great question! Here are a few ways to check your form:

  • Use a mirror or video yourself to check your form
  • Work with a personal trainer or experienced gym buddy
  • Start with body weight or very light weights to master the movement
  • Pay attention to how the exercise feels – it shouldn’t cause pain or feel “off”

Remember, good form is crucial not just for getting the most out of the exercise, but also for preventing injuries. So take your time, start light, and don’t be afraid to ask for help!

2 Sources

BodybuildingReviews avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in BodybuildingReviews, you can read more about the editorial process here.

  1. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
  2. Kraemer WJ, Ratamess NA. Hormonal responses and adaptations to resistance exercise and training. Sports Med. 2005;35(4):339-61. doi: 10.2165/00007256-200535040-00004. PMID: 15831061.

Jonathan Valdez, RDN, CDCES, CPT

Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert.
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