You've probably been doing compound exercises for a long time without even realizing that that's what they are, especially if you're a fan of full-body workouts. Compound exercises are moves that work multiple large muscle groups. You can do compound movements that target muscles all over your body — compound exercises for legs, back, arms, you name it — but the one thing they have in common is they'll hit different muscle groups at the same time, giving you more bang for your buck. So if you're one of those people who's always pressed for time during your workouts, compound exercises are the moves for you.
Why Compound Exercises Are a Game-Changer
Compound exercises come with a lot of potential benefits, including weight loss and muscle gain, so you might be wondering right about now what the best compound movements are. We'll get to that in a second; first, let's talk more about what compound exercises are and why they're so effective.
Experts like Pratik Patel, MS, RD, CSSD, CSCS, director of performance nutrition for the New York Giants, and Rondel King, MS, CSCS, founder of WorkRate, emphasize that compound exercises are the real deal when it comes to efficiency. These moves engage multiple joints and muscle groups at once, meaning you're not just working one tiny area—you're getting a full-body burn in half the time. Plus, because they require more energy, they torch calories like nobody’s business. If you're looking to build strength, compound lifts like squats and deadlifts are your golden ticket since they allow you to lift heavier and stimulate muscle growth across multiple areas.
The Science Behind Compound Movements
Compound exercises are also called "multijoint" moves because they require you to move more than one of your joints. (Think about how you bend at your hips and knees during a squat, or how you move both your shoulder and elbow joints when you do a push-up.) This multi-joint action means your muscles have to work in sync, improving coordination and functional strength—aka the kind of strength that actually helps you in real life, like lifting groceries or chasing after your dog when they bolt out the front door.
According to Patel, compound exercises elicit a greater energy expenditure compared to isolated movements like bicep curls. Translation: your body has to work a lot harder to get these exercises done, which means more calories burned and more muscle fibers recruited. King adds that if muscle hypertrophy (maximal muscle growth) is your goal, compound lifts should be your bread and butter. His recommendation? Three to five sets of 12 to 15 reps per exercise, or heavy lifting with fewer reps for maximum strength gains.
Top Compound Exercises to Add to Your Routine
Now that you know why compound exercises are integral to any workout routine, here's a list of killer compound moves you can use to build your own workouts. Whether you're using dumbbells, kettlebells, or just your body weight, these exercises will give you serious results.
Goblet Squat
This squat variation is perfect for beginners and advanced lifters alike. Hold a dumbbell or kettlebell close to your chest, keep your core tight, and squat down as if you're sitting into a chair. The goblet squat not only works your quads and glutes but also engages your core and upper back for stability.
Romanian Deadlift
A fantastic move for your hamstrings and glutes, the Romanian deadlift also strengthens your lower back and core. Keep a slight bend in your knees, hinge at your hips, and lower the weight down your legs while maintaining a flat back. Squeeze your glutes to return to standing.
Hip Thrust
If you want a serious booty burn, hip thrusts are where it's at. Sit on the ground with your upper back against a bench, place a barbell or dumbbell over your hips, and drive through your heels to lift your hips toward the ceiling. This move targets your glutes like no other.
Step Up
Step ups are a sneaky way to work your legs and core while also improving balance. Step onto a bench or box with one foot, drive through your heel to lift your body up, then step back down. Alternate legs to keep things even.
Dumbbell Walking Lunge
Walking lunges are a dynamic way to hit your quads, hamstrings, and glutes while also challenging your stability. Hold dumbbells at your sides, take a big step forward, and lower into a lunge. Push through your front foot to step forward again, alternating legs.
Split Squat With Overhead Press
This combo move is a two-for-one deal: lower into a split squat while holding dumbbells at shoulder height, then press the weights overhead as you stand up. Your legs, shoulders, and core will all be screaming—in a good way.
Upright Row
Great for targeting your shoulders and upper back, the upright row involves pulling a barbell or dumbbells straight up toward your chin while keeping your elbows high. Just be careful not to shrug too much—keep those shoulders relaxed.
Dumbbell Bench Press
While the barbell bench press gets all the glory, dumbbell bench presses are just as effective—if not more so—because they require more stabilization. Lie on a bench, press the dumbbells up, and control the descent to really engage your chest, shoulders, and triceps.
Burpee
The burpee is the ultimate full-body burner. Drop into a push-up, jump your feet back in, then explode upward into a jump. It’s brutal, but it works everything from your arms to your legs to your cardiovascular system.
Overhead Shoulder Press
Standing or seated, the overhead press is a killer move for your shoulders and triceps. Press the weight straight overhead without arching your back, and lower it with control to maximize muscle engagement.
Bent-Over Row
This back-building staple involves hinging at your hips, keeping your back flat, and rowing the weight toward your torso. It’s excellent for your lats, rhomboids, and even your biceps.
Push-Up
Don’t sleep on the classic push-up. It’s a compound move that targets your chest, shoulders, triceps, and core. If regular push-ups are too easy, try decline or weighted variations to up the ante.
How to Incorporate Compound Exercises Into Your Workouts
Now that you've got a solid list of compound exercises, the next step is figuring out how to fit them into your routine. If you're short on time, a circuit-style workout with minimal rest between sets will keep your heart rate up while building strength. For those focused on muscle growth, heavier weights with fewer reps (think 4-6 reps per set) will help you pack on size. And if endurance is your goal, higher reps (12-15) with lighter weights will keep you moving without sacrificing form.
Remember, compound exercises are versatile—you can mix and match them to create endless workout variations. Whether you're a gym newbie or a seasoned lifter, these moves will help you get stronger, leaner, and more efficient in your training. So next time you hit the gym, skip the endless bicep curls and go for the big lifts instead. Your body (and your schedule) will thank you.
Compound exercises are the secret sauce to a stronger, fitter you. Whether you're looking to build muscle, burn fat, or just get more out of your workouts, these multi-joint movements deliver results. So grab those weights, hit the mat, and start reaping the benefits of compound exercises today.
