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 |
 | 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... |
 | Deadlift (Bent Leg) Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ... |
 | Walking Lunges To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the... |
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 | 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 ... |
 | 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... |
| 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... |
 | Step Ups Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l... |
 | 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... |
| Exercise tips | Can anybody tell me some good hip flexor and hamstring exercises (no machines please)?... |
| 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... |
| Squat...not? | I'm having an issue with squats...because I'm so used to ballet, karate, and gymnastics, I have superstrong hamstrings but NO quad muscle. When I try to do a squat, all my weight goes on my toes and my torso bends forward...when I try to just go on ... |
| ligaments and connective tissue | When building muscle mass I understand the theory of high weight, low reps. However, does that apply to all exercises, i.e. rotator cuff,hamstrings, flys? How do you know which exercise to go to failure on and which not to?... |
| Undertrained Hamstrings | Hey, i started doing weights about 7 months ago and i didn't have much knowledge in the area. I done alot of leg training which i thought was fine, but i was only doing leg extensions.
further on i grew knowledge and realised my hamstrings were wa... |
| Nordic Eccentric Hamstring Curls | i want to know how to performs "Nordic Eccentric Hamstring Curls" can you please show them with some pictures.... |
| Working out/lean muscle mass | I have been working out for about 3 months now. I started out doing cardio and weights on opposite days light weight more reps. I wanted to build muscle so i started to do more weigh and less reps and now I am doing cardio every day and doing weigh... |
| order of exercise | When doing a strength programme I know you start with larger muscle groups first my question is do you do quads,hamstrings and repeat or do you do all quads then all hamstrings.Also I am confused about compound and isolation exercises... |
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.