Compound exercises are typically exercises being performed at the beginning of all workouts. These exercises focus on more than one muscle group and are
. Compound exercises should be completed by everyone regardless of your workout level or age.
| Picture | Name of Compound Exercise |
 | Snatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward.
Start... |
 | Hack Squat With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de... |
 | Straight Leg Deadlifts
While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w... |
 | One Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N... |
 | Squats (Elastic Band) Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ... |
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 | Cable Bent-Leg Deadlift To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ... |
 | Calisthenics Elbow Instep Lunge The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ... |
 | Wide Stance Squats (Duck Squats)
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall... |
 | Front Squats
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ... |
 | Split Lunge on the Ball Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo... |
 | Push Press This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with... |
 | Dumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ... |
 | DeadLift To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).
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 | Ball Squats Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt... |
 | Squats With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th... |
 | Lunges Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by... |
 | Leg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight... |
| below bellybutton ponch HELP | hey, i'm 15, 5'4",and 124 pounds.I do cardio 3-5 days a week, have a good muscle workout program (jump rope, pilates etc.). Everything feels in good shape except the ponch right under my belly button.Is there ANY WAY that i can take off that fat unde... |
| Reducing belly fat | I'm 53 years old female and have a stocky build all my life - with a weight gain beginning in my 40s of total 30 lbs. until 2 years ago when I cut sweets, breads and most carbs from my diet. Lost 30 lbs. and also incorporated mild hand weight and ex... |
| Just Getting Started | Hi there, new to the site...
I have a great plan and ideas for my own personal workout. I'm set up for success. The only thing now is to get off my butt and do it!!
I was wondering what some of you do/did to get the ball rolling. Those days wher... |
| Diet to Gain Muscle Mass |
I am a 5'1" female hovering between 113-115 lbs. I'm training to be a Muay Thai fighter and there aren't many girls who are around my size, so I need to get to 120 lbs. I've been lifting and training 6 days a week since February and haven't gained ... |
| Butt and thigh exercise | I'm 5'5 and weigh 120lb with fat concentrated on the buns and thighs.The rest of me gets reduced really fast.I started jogging but found out that my knees start to hurt fast plus one of my feet (the left one)hurts too.This is discouraging me alot.Any... |
| building a bigger butt/thighs | i'm really skinny and want to build a bit of muscle in my butt and thighs to look curvier. what are some exercises that won't just tone but will add a tiny bit of bulk? nothing beastly because i'm a girl, just a little curvier. thank you... |
| Some Help? | Hey there guys, been lurking around here for a little while, and just thought id post up.
Well, Im 19 and a Guy, and well the winter has taken its toll mighty hard
on me i got the whole belly and butt thing and it aint no good, health wise haha, ... |
| Waist Fat Question | Hi, I am 27 yrs old male Height 5.11 and weight 170 lbs. I have good amount of fat around wait, hips and butt. I have tried hard to get rid of these with weight trainings and cardio like
running, strider and swimming. I dont consume lot of carbs...... |
Compound exercises are typically exercises being performed at the beginning of all workouts. These exercises focus on more than one muscle group and are typically very functional. Compound exercises should be completed by everyone regardless of your workout level or age.