If you feel like your workouts aren’t delivering the results you expected, the issue might not be effort — it could be exercise selection. Instead of focusing on single-muscle movements, many experienced lifters prioritise compound exercises to get more out of each session.
These multi-joint movements allow you to train several muscle groups at once, helping you build strength more efficiently while improving coordination and overall performance. For anyone balancing work, life and fitness, this approach makes training far more practical and sustainable.
In this guide, you’ll learn what compound exercises are, why they matter, and how to structure your workouts around them for better long-term progress.
What are compound exercises?
So, what exactly are compound exercises?
In simple terms, they are strength movements that involve multiple joints and muscle groups working together. Unlike isolation exercises, which target a single muscle, compound movements train your body as an integrated system.
In practice, this means:
- More muscles engaged in each exercise
- Greater efficiency in shorter workouts
- Improved stability, coordination and functional strength
For people with busy schedules, this type of training is especially valuable. You can achieve meaningful results without spending hours in the gym, making compound exercises a cornerstone of any effective strength programme.
Main Types of Compound Movements
To build a well-rounded routine, compound exercises are typically organised into four key movement patterns. Each pattern targets different muscle groups and ensures balanced development.
Push movements (Pressing)
Primary muscles: chest, shoulders, triceps
Examples:
- Bench press
- Overhead press
Coaching tip:
Focus on maintaining core stability throughout the movement. A strong, controlled torso helps transfer force more effectively and reduces injury risk.
Pull movements (Pulling)
Primary muscles: back (lats, rhomboids, traps), biceps
Examples:
- Pull-ups
- Rows (barbell or cable)
Coaching tip:
Avoid relying too much on your arms. Think about initiating the movement from your back muscles for better activation and technique.
Knee-dominant movements (Knee Flexion)
Primary muscles: quadriceps, hip flexors, adductors
Examples:
- Squats
- Lunges
Coaching tip:
Keep your knees tracking in line with your feet. Proper alignment is key for both safety and performance.
Hip Extension
Primary muscles: glutes, hamstrings, lower back
Examples:
- Deadlifts
- Hip thrusts
Coaching tip:
Drive the movement through your hips rather than your lower back. Good technique here is essential for long-term progress.
Compound Exercises: The best list by muscle groups
Below is a practical breakdown of compound exercises organised by muscle group. You can mix and match these to create a balanced full-body routine.
The best compound exercises for legs (quads & adductors)
● Prisoner Squat
● Goblet Squat
● Weighted Deep Squat
● Bulgarian Split Squat jumps
● Offset Squat with Rotation to the Floor
● Speed Squats
● Deep Squat with Hip Opening
● Squat with Shoulder Press
● Strap Squat Side Step
● Single-Leg Squat
The best compound exercises for glutes & hamstrings
● Alternating Glute Bridge lying down
● Kneeling Glute Pull-Through with rope
● Kneeling Glute Pull-Through
● Dynamic Clamshells in Side Plank
The best compound exercises for pulling movements (back & biceps)
● Standing Neck Stretch
● Upper Back Stretch
● Barbell Back Squat
● Dynamic Tiger Curls
The best compound exercises for pushing movements (chest, triceps & shoulders)
● Bench Knee-to-Chest Crunches
● Standing Knee-to-Chest
● Seated Barbell Chest Press
● Cable Chest Fly (from bottom to top)
● Overhead Triceps Extension on cable
● Lying Triceps Extension with barbell
The best compound exercises for the core
● Russian Twist
● Dead Bug
● Active Straight Leg Lowering
● Mountain Climbers
● Bicycle Crunch on the bench
Compound exercises for the lower body
1. The best compound exercises for legs
Among all lower-body movements, the squat stands out as one of the most fundamental. From both a functional and physiological perspective, it’s hard to replace.
If you had to choose just one exercise, the squat would arguably offer the greatest overall benefit. It activates most of the lower body while also engaging the core for stability.
A major advantage of the deep squat is its versatility. It can be adapted to any training level:
Squat variations
With added weight:
● Barbell squats
● Dumbbell squats
● Kettlebell squats
● Resistance bands
With your own body weight:
● Classic deep squat
● Jump squats
● Box Squats
With support:
● Using a chair or stable surface for balance
Regardless of your current fitness level, there is always a suitable variation to train and improve this fundamental movement.
Why squats are indispensable
The squat should remain a permanent part of your training – ideally for life. It is one of the most effective strength exercises to build functional strength.
Benefits at a glance:
● Building leg, glute, and core strength
● Improved mobility in hips, knees, and ankles
● Promotes muscle growth in the lower body
So, let's take a look at the best compound exercises for squats.
Key Compound Exercises for Legs
• Prisoner Squat
Execution:
1. Align knees with toes.
2. Keep thighs parallel to the floor.
3. Maintain a neutral spine position.
4. Open elbows outwards.
• Goblet Squat
Execution:
1. Stand sideways to the machine and hold the rope (ankle grip) with both hands.
2. Exhale as you lower; keep thighs in line with knees, push knees outwards.
3. Return to the upright position by actively engaging glutes and legs.
• Weighted Deep Squat
Execution:
1. Attach the belt above the hips.
2. Keep your back straight.
3. Squat until your thighs are parallel to the floor.
• Bulgarian Split Squat Jumps
Execution:
1. Stand in front of a bench, with your back to the bench, and place one foot back with toes resting on the bench.
2. Keep your torso upright and slowly bend your front knee to enter a lunge.
3. Swing your arms forward, hands in front of your face.
4. Explosively push your arms down and push off with your front leg.
5. Jump upwards while your back foot remains on the bench.
6. Land softly, keep your knee bent, and bring your arms back to the front in a controlled manner.
• Staggered Squat to Rotational Floor Touch
Execution:
1. Start in a standing position and place one foot back, with toes aligned with the heel of the other foot.
2. Slowly squat down and rotate your torso to the side of the front leg.
3. Keep your torso upright and touch the floor with both hands next to your front leg.
4. Return to standing, switch sides, and repeat the movement.
• Speed Squats
Execution:
1. Stand hip-width apart, toes slightly turned out.
2. Keep your chest up, push your hips back, and let your knees come forward towards your toes.
3. Aim for a 90-degree angle in both knees, looking forward.
4. Explosively push up through your heels.
5. This exercise is performed quickly - lower and raise yourself rapidly with active leg muscles.
• Deep Squat Hip Openers
Execution:
1. Hold onto a machine or wall and slowly descend into a deep squat with a straight back.
2. In this position, slowly shift your weight from one foot to the other.
3. The goal is to identify any movement restrictions or tension.
• Squat to Shoulder Press
Execution:
1. Adjust the machine handles to floor height.
2. Grip the handles with a parallel grip, slightly wider than shoulder-width apart.
3. Place feet slightly wider than hip-width apart, toes turned slightly outward.
4. Keep your chest up, push your knees forward and hips slightly back.
5. Lower your body as if you were sitting between your feet.
6. Go as deep as your thighs come slightly below horizontal.
7. Push up through your heels and simultaneously begin the shoulder press.
8. Start at shoulder height, elbows pointing downwards.
9. Press the handles upwards until your arms are fully extended.
10. Avoid shrugging your shoulders upwards.
• Strap Squat Side Step
Execution:
1. Set the machine to the lowest position and attach the strap.
2. Stand sideways to the machine and attach the strap to your outer ankle.
3. Stand upright, feet hip-width apart, toes pointing forward.
4. Step your strapped leg sideways outwards and go into a deep squat.
5. Keep your chest up and push your hips back.
6. Let your knees come forward towards your toes.
7. Aim for a 90-degree angle in your knees, looking forward.
8. Push back to the starting position through your heels.
• Single-Leg Squat
Execution:
1. Stand upright on your right leg, left leg slightly raised.
2. Slowly lower into a squat by pushing your hips back, keeping your back straight and core engaged.
3. Do not let your left foot touch the ground throughout the movement.
4. Hold the bottom position briefly, then return to the top in a controlled manner.
2. Best Compound Exercises for Glutes & Hamstrings
After squats, the hip hinge movement is one of the most effective compound exercises for the lower body. These exercises aim to activate and strengthen the glutes, lower back, and hamstrings.
Hip hinge movements are particularly effective because they engage these important muscle groups. These powerful muscles work together to move the hip from a flexed to an extended position.
In addition to their aesthetic aspect, the gluteal muscles are among the most important muscle groups in the body. They play a central role in:
● posture
● standing and walking
● getting up from seated positions
Typical hip hinge exercises include various forms of deadlifts and similar movements.
Compound Exercises List of Benefits:
● Strength building: Strengthens upper and lower back, hamstrings, glutes, and core
● Improved Mobility: Increases flexibility in the hips and thoracic spine
● Muscle Building: Promotes lean muscle mass in the lower body and posterior chain
Okay, let's move on to the best exercises for the glutes.
Key Compound Exercises for Glutes & Hamstrings
• Lying Alternating Glute Bridge
Execution:
1. Set the machine to a medium to low position. Begin in a bodyweight glute bridge position. Keep the hips active and extend your legs forward alternately. Hold the rope with both hands to increase resistance.
2. Engage your core, activate your hips in a controlled manner, and avoid arching your lower back – your body should form a straight line.
• Kneeling Glute Pull-Through with Rope
Execution:
1. Set the machine to the lowest position and attach the rope.
2. Kneel with your back to the machine, the rope running between your legs and held with both hands.
3. Keep your shoulders back, core engaged, and knees slightly bent.
4. Push your hips back and let the resistance pull you back in a controlled manner.
5. Focus on your upper body moving forward, rather than pushing your hips too far back.
6. Continue to lean forward until you feel the stretch in your glutes and hamstrings.
7. Hold briefly at the bottom, then extend your hips forward and return to an upright standing position.
• Dynamic Clamshell in Side Plank
Execution:
1. Lie on your right side, legs stacked on top of each other.
2. Your elbow should be directly under your shoulder.
3. Open your top knee and hip.
4. Engage your glutes and keep your core stable.
5. Hold the clamshell position in a controlled manner.
Compound Exercises for the Upper Body
3. The Best Pull Exercises (Back & Biceps)
When working out, it's important to also specifically mobilize and train the upper body. Pull exercises engage large back muscles such as:
● Rhomboids
● Posterior deltoids
● Trapezius
● Erector Spinae
Additionally, the biceps are trained. If you have little time, you can often skip separate bicep exercises.
A common mistake is to neglect the back because it is less visible in the mirror. However, these muscles are crucial for everyday movements and a healthy posture.
Benefits of Pull Exercises
● Improvement of strength in the upper back, latissimus, and posterior shoulders
● Correction of a forward-leaning posture (rounded back)
● Building functional muscle mass in the upper body
Key Compound Exercises for Pull Movements
• Standing Neck Stretch
Execution:
1. Stand upright and place your hands behind your head.
2. Keep your chest open and gently push your head forward, allowing your chin to drop to your chest.
3. Hold the position and focus on calm breathing to relax the muscles.
• Upper Back Stretch
Execution:
1. Extend both arms forward.
2. Actively push your hands forward and lengthen your arms.
3. Push your hips back/down to intensify the stretch in your back.
• Barbell Back Squat
Execution:
1. Set the rack to ground level.
2. Place the barbell on the rack.
3. Carefully place the barbell on your shoulders.
4. Stand hip-width apart, toes slightly pointing outwards.
5. Keep your chest upright and push your hips back.
6. Allow your knees to come forward towards your toes.
7. Aim for a 90-degree angle in your knees, looking forward.
8. Push through your heels to return to the starting position.
• Dynamic Tiger Curls
Execution:
1. Start in a plank position. Lift your right foot and pull your knee to your chest, keeping your hips low.
2. Extend the leg backward and then bring it across your left side.
3. Keep your shoulders stable and your chest facing the floor.
4. Return the leg and pull the knee to your chest again.
4. The Best Push Exercises (Chest, Triceps & Shoulders)
The counter-movement to pull exercises are upper body push movements. These primarily train:
● Shoulders (Deltoids)
● Triceps
● Chest muscles (Pectoralis)
There are different variations:
● Horizontal pressing
● Vertical pressing
● Incline bench variations
These exercises are among the most commonly performed movements in the gym.
However, an excess of push exercises can lead to problems such as:
● Forward-leaning posture
● Muscular imbalances
● Shoulder pain
Therefore, it is important to combine push and pull exercises in a balanced way.
Typical examples are:
● Barbell bench press
● Dumbbell bench press
● Shoulder press (barbell or dumbbell, standing or seated)
● Incline bench press (barbell and dumbbell)
● Push-up variations
Incline bench exercises place more emphasis on the upper chest than the lower chest.
Benefits of Push Exercises
● Increased strength in chest, arms, triceps, and shoulders
● Improve shoulder stability in various directions of movement
● Build lean upper body muscle mass
Now let's look at the best pressing exercises in detail.
Important compound exercises for pressing movements
• Bench Knee-to-Chest Crunches
Execution:
1. Sit sideways on a bench and grasp the edge with both hands, knees bent.
2. Inhale and, with activated abdominal muscles, pull your legs up until your abdomen is fully tensed, then return to the starting position in a controlled manner.
3. Keep your core stable and pay attention to your balance.
• Standing Knee to Chest
Execution:
1. From a standing position, lift one leg and grasp the knee with both hands.
2. Actively pull the knee towards your chest.
3. Release and place the foot back on the ground.
4. Repeat the movement on the other side.
• Seated Barbell Chest Press
Execution:
1. Adjust the backrest to about 45 degrees and position the cable pulleys accordingly (e.g., at height L5 and R5).
2. Lie in a stable position on the bench and grasp the barbell with both hands. As you exhale, push the barbell forward and up towards your chest, and as you inhale, lower it in a controlled manner. Make sure the angle between your upper arm and torso is approximately 75 degrees.
• Cable Chest Fly (low to high)
Execution:
1. Set the machine to a medium to low position. Stand stably (or in a lunge) and grasp the handles with slightly bent elbows.
2. Pull your arms up towards your collarbone, with the movement originating from your chest. Bring your arms together at the top, consciously contract your chest, and hold the position for 1-2 seconds.
• Overhead Cable Triceps Extension
Execution:
1. Attach the rope to the machine.
2. Grasp the rope with both hands and stand upright with your back to the machine.
3. Start with your arms overhead, elbows bent, and the rope behind your head.
4. Extend your arms forward and upward, contracting your triceps at the endpoint.
5. Slowly lower the weight back to the starting position.
• Lying Barbell Triceps Extension
Execution:
1. Set the machine to a low position and lie down in a neutral position. Grasp the barbell with a close grip and hold it over your forehead.
2. Inhale and extend your arms upward in a controlled manner, with the movement coming from your triceps. Lower the barbell towards your upper chest. Ensure that your elbow joints remain mobile and your triceps are fully contracted.
5. The best compound exercises for abdominal muscles
An effective training program should always include core training. However, many people train their abdominal muscles incorrectly.
Avoid classic sit-ups or simple crunches.
Although these are considered typical fitness exercises, they are often ineffective and can place unfavorable stress on the neck and spine.
Instead, you should focus on exercises that actively stabilize and keep the core under tension. The main task of the abdominal muscles is to ensure stability and keep the body upright.
The core must withstand forces in different directions:
● sagittal (front/back)
● lateral (sideways)
● rotational
This stability is entirely based on strong core muscles.
Benefits of Core Training
● Improved stability of rectus abdominis, oblique abdominals, and deep-lying muscles
● Promotion of spinal health and neck stability
● Reduction of lower back pain
Important Compound Core Exercises
• Russian Twist
Execution:
1. Keep your back straight.
2. Stabilize your upper body during rotation.
• Dead Bug
Execution:
1. Keep your knees at a 90-degree angle.
2. Align your arms vertically upwards.
3. Bring your arms and legs towards the floor in a controlled manner.
4. Press your lower back firmly against the floor.
• Active Straight Leg Lowering
Execution:
1. Keep your legs straight.
2. Press your lower back against the floor.
3. Actively pull your toes up.
4. Lower your legs slowly and in a controlled manner.
• Mountain Climbers
Execution:
1. Support yourself with both hands (push-up position).
2. Alternately pull your knees towards your elbows.
3. Keep your core tight and avoid letting your hips sag.
• Bench Supine Bicycle
Execution:
1. Lie on a flat bench, lift your head slightly, and tuck your chin in a little. Secure your legs with ankle straps.
2. Contract your abdominal muscles and maintain the tension during a cycling motion.
3. You can hold onto the handles for stabilization.
Note
This guide features the Speediance Gym Monster, an all-in-one home gym system (latest version: Gym Monster 2). For those who prefer a bit more structure in their training, Speediance also provides a selection of free workout programmes to help you stay consistent and progress over time.
