Compound exercises are ideal because they work multiple muscle groups at once, meaning you get more results in less time.
They help build real-life strength, burn more calories, and even boost your cardio if you’re lifting heavier weights. Whether you’re short on time or looking for a serious workout, adding these compound moves to your routine will keep you progressing.
Remember to focus on form to prevent injury, start with a weight you’re comfortable with, and build up gradually. With consistency, these 10 exercises will set you up for steady, solid progress.
Alright, let’s get into it! (FYI this list is not in order from best to least, they are all good exercises)
→ Pro Tip: Do your compound movements at the beginning of your workout and save single joint movements for the end.
1. Squats
Squats are often called the “king of exercises” because they work many muscle groups. Primarily targeting the quads, glutes, and hamstrings, squats also activate your core, lower back, and even your calves to some extent. Squats improve both strength and mobility, making everyday movements easier and building a strong foundation for your lower body. There are numerous squat variations, including back squats, front squats, goblet squats, and split squats, each with a unique benefit. By engaging multiple large muscle groups, squats burn calories and improve overall athletic performance.
2. Deadlifts
Deadlifts are one of the most effective full-body exercises. While they mainly target the hamstrings, glutes, and lower back, deadlifts also work your core, upper back, and even your grip strength. This exercise helps develop the posterior chain, a key set of muscles for power and stability. Deadlifts come in various forms, such as the conventional deadlift, sumo deadlift, and Romanian deadlift. This versatility allows you to target different muscles or adjust based on your mobility and comfort. Deadlifts improve both strength and function, making them ideal for sports performance, everyday activities, and overall fitness.
3. Bench Press
The bench press is a classic for building upper body strength. It primarily targets the chest, but your shoulders and triceps also get a serious workout. A strong bench press builds chest muscles and upper body power, which translates well to athletic movements and daily tasks requiring upper body strength. There are several variations—flat, incline, and decline bench presses—all hitting different parts of the chest. The bench press is also a fantastic exercise for developing upper body stability and control, which can benefit other exercises like push-ups and overhead presses.
4. Pull-Ups 
Pull-ups are one of the most challenging but rewarding upper-body exercises. They mainly target your lats, helping you build a wide, strong back, but they also work your shoulders, biceps, and core. A properly executed pull-up strengthens your grip and helps improve your overall upper-body strength. There are many pull-up variations, such as chin-ups (palms facing you) and wide-grip pull-ups, each engaging different muscles. Pull-ups are a powerful exercise for building an impressive, balanced physique while improving upper body endurance and stability.
5. Overhead Press
The overhead press is an essential compound movement for building shoulder strength and stability. It primarily works the shoulders, but also engages the triceps, upper chest, and core, especially if performed standing. This movement is great for building a balanced and strong upper body, and it’s useful for developing functional strength, as lifting overhead is a common daily activity. Overhead presses can be performed with dumbbells, a barbell, or even a kettlebell, each adding a slightly different challenge. This exercise helps improve shoulder stability, core strength, and overall upper body endurance.
6. Bent-Over Rows
Bent-over rows are a powerful exercise for building back strength. This exercise targets the lats, upper back, and biceps while also engaging the lower back and core for stability. Bent-over rows are great for developing a strong back and improving posture, as they strengthen the muscles that help keep your shoulders pulled back and your spine aligned. You can perform rows with a barbell or dumbbells, allowing for variety and different muscle engagement. This exercise is effective for balancing out the body by strengthening the upper back muscles, which are often neglected.
7. Lunges
Lunges are a versatile lower-body exercise that work the quads, glutes, and hamstrings while improving balance and coordination. Because lunges work each leg individually, they help correct muscle imbalances and improve core stability. There are numerous lunge variations, like walking lunges, reverse lunges, and Bulgarian split squats, that keep things interesting and target different areas of the legs. Lunges are also beneficial for building hip flexibility and mobility, which is useful for other exercises and daily activities. Lunges are great for both strength and conditioning, making them a valuable addition to almost any workout.
8. Dips
Dips are an effective upper-body exercise that targets the chest, shoulders, and triceps. They’re particularly useful for building strength in the pushing muscles and improving upper-body endurance. You can do dips on parallel bars or a sturdy bench, depending on your skill level. This bodyweight exercise is challenging but highly effective for building mass and strength in the upper body. Dips also help improve shoulder stability and control, making them a good complement to other upper body movements like the bench press and overhead press.
9. Lat Pulldown
The lat pulldown is a popular exercise for building back strength and width. It primarily targets the lats, but it also works the shoulders and biceps. The lat pulldown is great for those who are still working up to full pull-ups, as it helps you build the strength needed for that movement. There are different grips you can use on the pulldown machine, such as a wide grip or a close grip, which shift the emphasis slightly on your back muscles. Lat pulldowns are excellent for developing a strong, well-balanced back, which can improve posture and overall upper-body strength.
10. Hip Thrust
Hip thrusts are a go-to exercise for building glute strength and size. They target the glutes intensely, along with the hamstrings and core, and can help prevent lower back pain by strengthening the muscles that support the pelvis. Hip thrusts are typically performed using a bench and barbell, though you can use dumbbells or resistance bands as well. This exercise is fantastic for activating the glutes, which are often underused in daily life. Regularly performing hip thrusts helps develop strong, rounded glutes that improve lower body stability and power.
Breaking it down:
If you want to get stronger, leaner, or just maximize your gym time, compound exercises are the way to go. These movements target multiple muscle groups in one go, giving you more results in less time and if you don’t have a lot of time in the gym (most people) these lifts are the way to go. Compound exercises help build strength, endurance, and coordination, making them ideal for almost any fitness goal. Whether you’re new to the gym or an experienced lifter, adding these 10 compound exercises to your routine will push you closer to your goals!
