5 Best Compound Exercises For A Full Body Workout

Are you looking for a full-body workout that can help you achieve your fitness goals? Compound exercises are the way to go. These exercises work multiple muscle groups at once, making them more efficient and effective than isolation exercises. In this article, we will discuss the 5 best compound exercises that you can add to your workout routine. Let's get started!

Table of Contents

1. Squat
2. Deadlift
3. Bench Press
4. Pull-Ups
5. Lunges

1. Squat

The squat is a compound exercise that targets your quadriceps, hamstrings, glutes, and calves. It is considered the king of all exercises and is a must-have in any workout routine. To perform a squat, stand with your feet shoulder-width apart, toes pointing slightly outward. Lower your body by bending your knees and hips, keeping your back straight, and your chest up. Go as low as you can while maintaining proper form. Then, push yourself back up to the starting position.

How to:

1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Lower your body by bending your knees and hips, keeping your back straight, and your chest up.
3. Go as low as you can while maintaining proper form.
4. Push yourself back up to the starting position.

Tips:

• Start with a light weight and gradually increase it as you get stronger.
• Keep your core engaged throughout the movement.
• Breathe in on the way down and breathe out on the way up.

Pros:

• Targets multiple muscle groups.
• Increases overall strength and power.
• Improves mobility and flexibility.

Cons:

• May require a spotter if using heavy weights.
• May be difficult for beginners.
• May put stress on the knees if proper form is not maintained.

2. Deadlift

The deadlift is another compound exercise that targets your entire posterior chain, including your lower back, glutes, hamstrings, and calves. To perform a deadlift, stand with your feet shoulder-width apart, toes pointing straight ahead. Bend down and grasp the bar with an overhand grip, hands shoulder-width apart. Lift the bar by extending your hips and knees, keeping your back straight and your chest up. Lower the bar back down to the ground and repeat.

How to:

1. Stand with your feet shoulder-width apart, toes pointing straight ahead.
2. Bend down and grasp the bar with an overhand grip, hands shoulder-width apart.
3. Lift the bar by extending your hips and knees, keeping your back straight and your chest up.
4. Lower the bar back down to the ground and repeat.

Tips:

• Start with a light weight and gradually increase it as you get stronger.
• Keep your core engaged throughout the movement.
• Keep the bar close to your body.

Pros:

• Targets multiple muscle groups.
• Increases overall strength and power.
• Improves grip strength.

Cons:

• May require a spotter if using heavy weights.
• May be difficult for beginners.
• May put stress on the lower back if proper form is not maintained.

3. Bench Press

The bench press is a compound exercise that targets your chest, shoulders, and triceps. It is one of the most popular exercises in the gym and is a great way to build upper body strength. To perform a bench press, lie on a flat bench with your feet flat on the ground. Grasp the bar with an overhand grip, hands shoulder-width apart. Lower the bar to your chest and push it back up to the starting position.

How to:

1. Lie on a flat bench with your feet flat on the ground.
2. Grasp the bar with an overhand grip, hands shoulder-width apart.
3. Lower the bar to your chest.
4. Push the bar back up to the starting position.

Tips:

• Start with a light weight and gradually increase it as you get stronger.
• Keep your elbows tucked in and your wrists straight.
• Breathe in on the way down and breathe out on the way up.

Pros:

• Targets multiple muscle groups.
• Increases upper body strength.
• Improves bench press performance.

Cons:

• May require a spotter if using heavy weights.
• May be difficult for beginners.
• May put stress on the shoulders if proper form is not maintained.

4. Pull-Ups

Pull-ups are a compound exercise that targets your back, biceps, and shoulders. They are a great way to build upper body strength and improve your posture. To perform a pull-up, grasp the bar with an overhand grip, hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself back down to the starting position.

How to:

1. Grasp the bar with an overhand grip, hands shoulder-width apart.
2. Pull your body up until your chin is above the bar.
3. Lower yourself back down to the starting position.

Tips:

• Start with a light weight and gradually increase it as you get stronger.
• Keep your core engaged throughout the movement.
• Breathe in on the way up and breathe out on the way down.

Pros:

• Targets multiple muscle groups.
• Increases upper body strength.
• Improves posture and grip strength.

Cons:

• May be difficult for beginners.
• May require assistance or modifications.
• May put stress on the shoulders if proper form is not maintained.

5. Lunges

Lunges are a compound exercise that targets your quadriceps, hamstrings, glutes, and calves. They are a great way to build lower body strength and improve your balance. To perform a lunge, stand with your feet shoulder-width apart. Step forward with one foot, bending your knee and lowering your body until your thigh is parallel to the ground. Push yourself back up to the starting position and repeat with the other leg.

How to:

1. Stand with your feet shoulder-width apart.
2. Step forward with one foot, bending your knee and lowering your body until your thigh is parallel to the ground.
3. Push yourself back up to the starting position and repeat with the other leg.

Tips:

• Start with a light weight and gradually increase it as you get stronger.
• Keep your core engaged throughout the movement.
• Breathe in on the way down and breathe out on the way up.

Pros:

• Targets multiple muscle groups.
• Increases lower body strength and stability.
• Improves balance and coordination.

Cons:

• May be difficult for beginners.
• May put stress on the knees if proper form is not maintained.
• May require modifications for those with knee or hip issues.

FAQ

What are compound exercises?