Compound Exercises

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Best 15 Compound Exercises

by Valerie Zeller Valerie Zeller

Scorpion
Scorpion

Scorpion

Scorpion is a bodyweight exercise that works your abs and quadriceps and is a great moderate move. When done correctly, it can effectively target your core, hips, legs, lower body, upper legs and waist. It requires no equipment to do.

How to do Scorpion

  • Begin lying facedown on the floor in a "T" role.

  • Remove your shoulders and move them to the side and stretch your left leg and arm gradually around your body to your right hand.

  • Keep this place and move back to the starting point.

Barbell Military Press
Barbell Military Press

Barbell Military Pres

Barbell Military Press is a strength exercise that works your traps, deltoids and front deltoids and is a great basic move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires barbell to do.

How to do Barbell Military Press

  • To begin this exercise; start off by taking a weighted barbell and having it pushed up against your chest with your palms faced outward.

  • Keeping the barbell in place, raise it over your head with locked arms and keep for a couple seconds gripping your neck and shoulders firmly.

  • Go back to the starting spot.

  • Repeat this exercise for as many repetitions as required.

Child Pose
Child Pose
Child Pose

Child Pose

Child’s Pose is a beginner’s yoga pose often performed to rest between more difficult poses. The position stretches the thighs, hips and ankles and helps relax the body and mind.

How to do Child Pose

  • Start this exercise by sitting on your knees, holding them closely together and spread your body over your thighs.

  • Remove your forehead and drop it to the floor and let your hands move out into your knees, remaining calm even though the motion.

  • Close your eyes and relax, inhale and exhale for around 10-20 seconds allowing your stomach push back on your thighs with each inhale.

  • Keep this position for as long as you are willing to and then move back to the starting spot.

  • Tips :

  • To those who have elevated blood pressure or feel lightheaded during this position, place your head on sheets, a cushion or on your closed hands.

Dumbbell Lunge
Dumbbell Lunge
Dumbbell Lunge

Dumbbell Lunge

Dumbbell Lunge is a strength exercise that works your hamstrings, quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires dumbbells to do.

How to do Dumbbell Lunge

  • Take hold of a pair of dumbbells use a supportive grip such that the hands are facing each other. Sit up upright with your feet shoulder-width apart and arms completely spread to your hands.

  • Step 2

  • Pull your chest forward and take a big step forward on one hip, dropping your back knee toward the earth while holding your front shin as upright as possible.

  • Using the front leg to drive yourself back to the starting point.

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Barbell Hack Squat
Barbell Hack Squat
Barbell Hack Squat

Barbell Hack Squat

Barbell Hack Squat is a strength exercise that works your quadriceps and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body and upper legs. It requires barbell to do.

How to do Barbell Hack Squat

  • The barbell hack squat exercise is a variation of the basic squat that focuses more on strengthening and building the quad muscles

  • Start off by placing a barbell on the floor just behind your legs, standing with your feet shoulder width apart and your toes pointing forward

  • Keeping the foot tightly planted on the floor reach forward and grab the barbell from behind with the overhand handle.

  • Lift the barbell by spreading your shoulders and thighs, be vigilant not to lock your knees.

  • Squat down until the legs are parallel to the floor and keep the pose for a count.

  • Slowly lift yourself up to starting point.

  • Repeat with as many reps and sets as needed.

6. Snatch

Snatch
Snatch
Snatch

Snatch

Snatch is a strength exercise that works your hamstrings and is a great moderate move. When done correctly, it can effectively target your legs, lower body and upper legs. It requires barbell to do.

Pull-Ups
Pull-Ups
Pull-Ups

Pull-Up

Pull-Ups is a strength exercise that works your lats and is a great simple move. When done correctly, it can effectively target your back. It requires pull-up bar to do.

How to do Pull-Ups

  • Hold the bar with the hands faced outward.

  • Lift your self up until your head is above the rim.

  • Stop for a few seconds.

  • Pull yourself back gently.

  • Repeat for the required number of reps.

  • Tips :

  • With an improved exercise, don ankle weights.

Warrior Pose 1
Warrior Pose 1
Warrior Pose 1

Warrior Pose 1

Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.

How to do Warrior Pose 1

  • Start out by walking laterally on the left leg so both legs are 3 feet apart.

  • Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.

  • Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.

  • Keep this article for around 5 to 10 breaths and then turn sides.

Barbell Clean
Barbell Clean
Barbell Clean

Barbell Clean

Barbell Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires barbell to do.

How to do Barbell Clean

  • To begin this exercise; start off with a weighted barbell right in front of your shins with a overhand grip.

  • Bend forward at the knees with the back upright, chest forward and eyes faced forward and step forward on the barbell with the pushing power from your feet.

  • Extend forward across the elbows and thighs in a leaping motion to move the bar upward.

  • Much of the energy will be pushed by the original movement from the legs and hips with a gentle tug from the body.

  • Once you are completely stretched and erect, stretch the arms with the elbows and lower yourself back enabling the barbell to roll up your forearms to land on your palms and neck in a complete squat stance.

  • Hold yourself in the full squat stance before you have complete power of the barbell.

  • Instead lift yourself forward on your feet into an erect stance with your back straight with chest down.

  • Repeat this exercise for as many repetitions as needed

Barbell Bench Press
Barbell Bench Press
Barbell Bench Press

Barbell Bench Pres

Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

How to do Barbell Bench Press

  • Bench press is a perfect workout for creating a strong arm.

  • The bench press is one of the strength movements, considered to be very good for constructing body mass. Knowing how to perform a good bench press is well worth the effort.

  • Lay with your back down on a bench and your feet squarely on the ground and the bar leaning on the bench's shelf.

  • Slowly take the bar off the rack and keep it over the shoulders because that would be the starting spot.

  • Then drop the bar down so it is just over your stomach, making sure that it doesn't strike or bang into your face.

  • Keep this spot quickly to make sure you have full hold of the handle, then bring it back up to the starting postion.

  • Place the bar on the rack and that will complete your collection.

  • Tips :

  • Through adjusting the width of the grip on the bar will shift the emphasis and direction of the exercise. Use a medium grip is the most common grip on the bar and is slightly narrower than shoulder-width that is usually indicated on the bar.

  • Having a spotter when doing this workout is important to ensure sure that the bar doesn't drop into the chest and a spotter will offer encouragement to raise more weight.

  • The most critical aspect about the bench press movement is choosing a weight that you can handle while preserving good posture. Some people attempt to carry more weight than they can bear which results in hurting and wrongly executing the exercise.

Dumbbell Squat
Dumbbell Squat
Dumbbell Squat

Dumbbell Squat

Dumbbell Squat is a strength exercise that works your quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires dumbbells to do.

How to do Dumbbell Squat

  • The dumbbell squat exercise is a great workout for the lower body and uses dumbbells instead of a barbell to complete the motion.

  • Start off grabbing a dumbbell in each hand, placing your feet slightly wider than shoulder-width apart with your knees and toes pointed outward.

  • With your abdomen firmly pulled back, gradually fall by bending at the knees and hips in a squatting motion.

  • Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes.

  • When in the decreasing role for as far as you can go back, keep for a count and then gradually move to the starting point.

  • Repeat with as many reps and sets as needed.

Barbell Front Squat
Barbell Front Squat
Barbell Front Squat

Barbell Front Squat

Barbell Front Squat is a strength exercise that works your quadriceps and glutes and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires barbell to do.

How to do Barbell Front Squat

  • To begin this exercise; start off with a weighted barbell placed upon your shoulders in front of your face with your arms crossed keeping onto the rope.

  • Bend at your knees and continue to sit back with your hands while you go down for a regular squat with your neck and chest straight out.

  • Keep on with the squat until the hamstrings and glutes are resting upon the other other and hang on for a few seconds.

  • By use the power of your knees and lower thighs, straighten out and stretch your hips to get back to your starting spot.

  • Repeat this exercise for as many repetitions as needed

Barbell Romanian Deadlift
Barbell Romanian Deadlift

Barbell Romanian Deadlift

Barbell Romanian Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great basic move. When done correctly, it can effectively target your . It requires barbell to do.

How to do Barbell Romanian Deadlift

  • The romanian deadlift movement is identical to the standard deadlift but varies as you hold your legs straight during the routine and carry the bar all the way to the ground with each attempt.

  • Start out by setting a barbell in front of your foot on the field and gripping the barbell with a grip a little broader than shoulder-width apart.

  • Bend your legs slightly, leaving your shoulders and back level.

  • Lift the bar straight up focusing on using the hands while you rise.

  • If you are standing the bar will be leaning on your thighs.

  • Drop the bar to the floor with a gentle curve in the legs flexing your shoulders out for support.

  • Repeat with as many reps and sets as needed.

Mountain Climbers
Mountain Climbers
Mountain Climbers

Mountain Climber

The Mountain Climber is a bodyweight exercise that serve as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.

How to do Mountain Climbers

  • Begin in the push-up position with your arms fully straight and immediately under your knees. Your body will shape a straight line from your neck to your knees.

  • Squeeze your stomach, raise one foot off the floor and pull your leg back into your chest while holding your body in as clear of a line as possible. Adjust to the beginning point and perform the action on the opposite hip.

Leg Raises
Leg Raises
Leg Raises

Leg Raise

Leg Raises is a bodyweight exercise that works your abs, lower abs and upper abs and is a great basic move. When done correctly, it can effectively target your core and waist. It requires no equipment to do.

How to do Leg Raises

  • The leg raise movement helps function to stabilize the lower abs which are usually a hard muscle to reach.

  • Start out either sitting on a flat bench or lying down on the floor, holding your hands under your shoulders to stabilize your back because that would be the beginning point of the exercise.

  • When in place, hold your feet aligned with your toes sticking out, gently lift your legs up towards the ceiling gripping your ab muscles in the process.

  • Keep on the move upward when gripping your lower abs and until you hit the top spot, pause and hold for a count, then gradually return back to the starting place in a guided manner.

  • Tips :

  • You don't have to have a wide range of motion for this exercise for it to be successful.

Looking for more?

Check out these 702 exercises which target your lower body, legs, upper legs, upper body and hips. Most of them require either no equipment or barbell, mat, weight machine or pull-up bar and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many compound exercises are there?

Now we have 702 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work quadriceps, deltoids, hamstrings, abs and glutes.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.