Compound exercises are movements that work multiple muscle groups and joints simultaneously. These exercises form the foundation of effective strength training programs and deliver results that isolation exercises simply cannot match.
Whether your goal is building muscle, gaining strength, or improving athletic performance, compound movements should make up the majority of your training volume.
What Are Compound Exercises
Compound exercises involve movement at two or more joints and recruit multiple muscle groups to complete the movement. Examples include squats, deadlifts, bench press, rows, and overhead press.
In contrast, isolation exercises like bicep curls and leg extensions only involve movement at one joint and primarily target a single muscle group.
Benefits of Compound Movements
Greater Muscle Recruitment
Compound exercises work more muscles per movement, allowing you to train more efficiently. A single set of squats works your quads, glutes, hamstrings, core, and back muscles.
Heavier Weights
Because multiple muscles work together, you can lift significantly heavier weights on compound movements. This greater mechanical tension drives superior muscle and strength gains.
Hormonal Response
Heavy compound exercises trigger greater release of anabolic hormones like testosterone and growth hormone. This systemic effect benefits muscle growth throughout your entire body.
Functional Strength
Compound movements mimic real-world activities and sports movements. The strength gained transfers directly to daily activities and athletic performance.
Time Efficiency
Training with compound exercises allows you to work your entire body in less time. A workout built around squats, deadlifts, bench press, and rows trains every major muscle group.
Best Compound Exercises
Squat
The squat is often called the king of exercises. It primarily targets the quads and glutes while also working the hamstrings, core, and back.
Deadlift
The deadlift works more muscles than any other single exercise. It develops the entire posterior chain including hamstrings, glutes, lower back, traps, and grip.
Bench Press
The bench press is the primary compound movement for the chest, triceps, and front deltoids. It builds pressing strength and upper body mass.
Programming Compound Exercises
Prioritize compound exercises at the beginning of your workouts when you are freshest. Save isolation work for the end to finish off specific muscles. Aim for 3-5 compound movements per workout for optimal results.