5 Golden Compound Exercises For A Full Body Workout

Compound exercises are a great way to get a full body workout in a shorter amount of time. These exercises work multiple muscle groups at once, making them efficient and effective. In this article, we will discuss the 5 golden compound exercises that you should incorporate into your workout routine.

Table of Contents

• Squat
• Deadlift
• Pushup
• Pullup
• Lunge

1. Squat

The squat is a compound exercise that works your quads, hamstrings, glutes, and core. To perform a squat, stand with your feet shoulder-width apart and your toes pointed slightly outward. Lower your body by bending your knees and hips, keeping your back straight. When your thighs are parallel to the ground, push through your heels to stand back up.

How to:

1. Stand with feet shoulder-width apart
2. Lower your body by bending knees and hips
3. Keep back straight
4. Thighs parallel to the ground
5. Push through heels to stand back up

Tips:

• Keep your knees in line with your toes
• Don't let your knees cave in
• Engage your core throughout the exercise

Pros:

• Strengthens lower body
• Improves balance and coordination
• Increases muscle mass

Cons:

• Can be difficult for those with knee or hip issues
• Requires proper form to avoid injury

2. Deadlift

The deadlift is a compound exercise that works your back, glutes, hamstrings, and core. To perform a deadlift, stand with your feet shoulder-width apart and your toes pointed forward. Bend down and grasp a barbell with an overhand grip. Keeping your back straight, lift the barbell up by extending your hips and knees. Lower the barbell back down to the ground in a controlled motion.

How to:

1. Stand with feet shoulder-width apart
2. Bend down and grasp barbell with overhand grip
3. Keep back straight
4. Lift barbell up by extending hips and knees
5. Lower barbell back down to ground

Tips:

• Keep barbell close to body
• Engage your core throughout the exercise
• Don't round your back

Pros:

• Strengthens back and legs
• Improves posture
• Increases muscle mass

Cons:

• Requires proper form to avoid injury
• Can be difficult for those with back issues

3. Pushup

The pushup is a compound exercise that works your chest, shoulders, triceps, and core. To perform a pushup, start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows, keeping your back straight. When your chest is just above the ground, push back up to the starting position.

How to:

1. Start in a plank position with hands shoulder-width apart
2. Lower body by bending elbows, keeping back straight
3. Chest just above the ground
4. Push back up to starting position

Tips:

• Engage your core throughout the exercise
• Keep your elbows close to your body
• Don't let your back sag

Pros:

• Strengthens chest, shoulders, and triceps
• Improves posture
• Can be done anywhere without equipment

Cons:

• Can be difficult for those with wrist or shoulder issues
• May require modifications for beginners

4. Pullup

The pullup is a compound exercise that works your back, shoulders, biceps, and core. To perform a pullup, grasp a pullup bar with an overhand grip and hang with your arms fully extended. Pull yourself up until your chin is above the bar, then lower yourself back down to the starting position.

How to:

1. Grasp pullup bar with overhand grip
2. Hang with arms fully extended
3. Pull yourself up until chin is above bar
4. Lower yourself back down to starting position

Tips:

• Engage your core throughout the exercise
• Don't swing your body
• Use a spotter or band for assistance if needed

Pros:

• Strengthens back and arms
• Improves grip strength
• Increases muscle mass

Cons:

• Can be difficult for beginners
• Requires a pullup bar or gym equipment
• May need modifications or assistance for those with shoulder or back issues

5. Lunge

The lunge is a compound exercise that works your quads, hamstrings, glutes, and core. To perform a lunge, stand with your feet shoulder-width apart and step forward with one foot. Lower your body by bending both knees, keeping your back straight. Push through your front heel to stand back up and repeat with the other leg.

How to:

1. Stand with feet shoulder-width apart
2. Step forward with one foot
3. Lower body by bending both knees, keeping back straight
4. Push through front heel to stand back up
5. Repeat with other leg

Tips:

• Keep your knees in line with your toes
• Don't let your knees cave in
• Engage your core throughout the exercise

Pros:

• Strengthens lower body
• Improves balance and coordination
• Increases muscle mass

Cons:

• Can be difficult for those with knee or hip issues
• Requires proper form to avoid injury

FAQ

What are compound exercises?

Compound exercises are exercises that work multiple muscle groups at once.

Why should I incorporate compound exercises into my workout routine?

Compound exercises are efficient and effective, working multiple muscle groups at once and allowing you to get a full body workout in a shorter amount of time.

Can I do these exercises at home without equipment?

Pushups and lunges can be done at home without equipment, while squats, deadlifts, and pullups may require gym equipment or a home gym setup.

Do I need to warm up before doing these exercises?

Yes, it is important to warm up before doing any exercise to prevent injury. A warm up can include light cardio, stretching, or foam rolling.

Can beginners do these exercises?

Yes, these exercises can be modified for beginners or those with injuries. It is important to start with lighter weights or assistance as needed and gradually increase intensity over time.