Compound Exercises | Start your workout with these multi-muscle 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.
|Picture||Name of Compound Exercise|
|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...|
|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...|
|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 ...|
|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 ...|
|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). |
|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...|
|Power Clean (Hang Clean) Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...|
|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...|
|Advice and tips I could really use...||I'm a pathetic 300lbs... 5'3-4" tall and 18yrs old... I've been trying to lose weight ever sice I have started to gain it tremendously (Started gaining when I was about 12yrs old...) The problems I've been having relate to my dad.. he's the bas...|
|Abdominal frustration||Hi guys, I have a rather peculiar problem. I bought weight training sets (dumbbells, bench and all that) and been lifting them for two months. There is very good improvement in my physique, but I am unable to reduce my waist size, nor flatten it. ...|
|22 years old, need help with body fat...||Hi I'm 22 years old and I exercise regularly however I only do exercises such as cardio (i play soccer just about every other day and i do a couple ab exercises throughout the week, i think its the 8minute ab workout on youtube to be exact, i do that...|
|will this work out schedule work better?||monday- chest/triceps wed-biceps/back friday-legs/abs/cardio sat-shoulders OR should i put shoulders on friday too and cancel cardio and how many exercises should one do to gain mass i read from sites that one should only do 1 exercise (3se...|
|how important is it to have a routine?||I'm 16, 5'8, and about 185 pounds right now, and pretty thick and strong for my age I go to the gym six days a week usually and do Chest/tris, then back/biceps, legs/shoulders, rest then repeat and throw in abs 4 times a week depending how i feel af...|
|Workout Routine Questions||Im 21,193lbs and have been working out for 3 yrs. i work out 3 times a week but am considering changing my routine. This is my current routine: Mon-chest/tris Wed-back/bi's Fri-legs/shoulders Considering changing it too: Mon-chest/back W...|
|Is this right or wrong?||I'm 15 years old and when I work out I usually do it for about 2 hours. I work most of my muscles, from arms to legs to chest, I do it all. I notice that most people have a routine, i.e. Biceps and Triceps on Monday, Chest on Tuesday, etc. For me, I ...|
|6 Exercise Machines You Could Do Without||THE SMITH MACHINE The myth: This machine—which looks like a squat rack with a built-in bar that runs on guides—gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That’s because t...|