While following a strength training plan, you must include the best compound exercises to improve the efficiency level of your personalised workouts. Compound movement exercises involve more than one muscle group, nerves and joints in a single round of motion. Also, these compound exercise workout routines prove to be highly beneficial for beginners to build their base for strength in a short time. This is why compound movement exercises are the best way to include variety with variants in your fitness journey.
Individuals can address muscle imbalances, weaknesses, or aesthetic goals more effectively by honing on particular areas like the legs, back, chest, or arms. These exercises build muscle mass and enhance overall athleticism and physical performance by improving coordination, stability and balance. Also, compound movements stimulate the release of growth hormones and testosterone, promoting muscle growth and fat loss, making them essential components of any well-rounded fitness regimen.
This blog explores the best compound movement exercises. It provides a sample workout routine combining compound movements to target specific muscle groups to help you incorporate them into your fitness routine for targeted results. So, keep reading!
Table Of Contents
1. 10 Best Compound Exercises For Strength
2. Compound Exercise Workout Routine
3. The Final Say
4. FAQs
5. References
10 Best Compound Exercises For Strength
Let’s explore these targeted compound movement exercises to build your strength and functional fitness:
1. Bulgarian Split Squats
These split squats primarily target the quadriceps, hamstrings, and glutes, making them ideal for building strength and muscle in the legs. This unilateral movement helps improve balance, stability, and coordination while also reducing muscle imbalances between the left and right sides of the body. Variations like adding dumbbells or holding a barbell on the shoulders can increase resistance and intensity.
Instructions To Do:
1. Stand still with one foot elevated on a bench or platform behind you to perform Bulgarian split squats.
2. Lower your body down to bend your front knee to form a 90-degree angle, then push back up to the starting position.
3. Perform 3 sets of 10-12 repetitions per leg. Include Bulgarian split squats in your leg workout routine, allocating 10-15 minutes for this exercise.
2. Bench Press
This compound exercise primarily targets the chest muscles, including the major and minor pectoralis, triceps, and anterior deltoids. It develops upper body strength, power, and muscle mass. Variations include an incline or decline bench press, which can change the emphasis on different chest areas.
Instructions To Do:
1. To perform the bench press, lie flat on a plain bench with your feet planted on the floor.
2. Grip the barbell slightly more than the shoulder-width distance and lower it towards your chest in a controlled manner.
3. Press the barbell back to the starting position, fully extending your arms.
4. Perform 3-4 sets of 8-10 repetitions. And incorporate the bench press into your upper body workout routine, dedicating approximately 15-20 minutes to this exercise.
3. Ab Wheel Rollouts
These rollouts are effective core strengthening exercises targeting the rectus abdominis, obliques, and transverse abdominis muscles. This movement helps improve core stability, strength, and endurance while also engaging the shoulders and chest as stabilising muscles. Variations such as kneeling or standing rollouts can adjust the difficulty level.
Instructions To Do:
1. To perform ab wheel rollouts, start kneeling with your hands gripping the handles of the ab wheel.
2. Roll the wheel forward while keeping your core engaged and your back straight until your body is fully extended.
3. Pause briefly, then roll the wheel towards your knees to return to the starting position.
4. Perform 3 sets of 8-12 repetitions. Include ab wheel rollouts in your core workout routine, setting aside 10-15 minutes for this exercise.
4. Barbell Hip Raises
These hip raises primarily target the glutes and hamstrings while also engaging the lower back and core muscles for stability. This exercise helps improve hip extension strength and power, essential for various functional movements and athletic performance. Variations such as single-leg hip raises or adding resistance bands increase the challenge of the exercise.
Instructions To Do:
1. Lie on your back on a plain surface with your knees bent, hip-width distance and feet flat on the floor.
2. Place a barbell across your hips and grip it securely with your hands.
3. Lift your hips towards the ceiling by pressing through your heels to squeeze your glutes at the top.
4. Lower your hips back down to the starting position.
5. Perform 3 sets of 10-12 repetitions. In your lower body workout routine, allocate 10-15 minutes for barbell hip raises.
5. The Bodyweight Dips
Bodyweight dips primarily target the triceps, chest, and shoulders, making them an effective upper-body strengthening exercise. This movement also engages the core muscles for stability and balance. Variations such as adding weight with a dip belt or changing the grip width can alter the exercise's intensity.
Instructions To Do:
1. Grip parallel bars with your palms facing inward and arms fully extended.
2. Lower downwards by bending your elbows to parallel your upper arms to the ground.
3. Push back up to the starting position, fully extending your arms.
4. Keep your chest up and shoulders back throughout the movement.
5. Perform 3 sets of 8-12 repetitions. Incorporate bodyweight dips into your upper body workout routine, dedicating approximately 10-15 minutes to this exercise.
6. Lat Pull Downs
These pull-downs are excellent compound exercises targeting your body’s latissimus dorsi muscles of the back, along with the biceps and shoulders as secondary muscles. This exercise strengthens upper body strength and muscle definition while enhancing posture and stability. Variations like changing the grip width or using different attachments can alter the emphasis on other areas of the back.
Instructions To Do:
1. Sit at a lat pull-down machine with your knees securely under the pads.
2. Grip the bar slightly extended than shoulder-width apart and palms facing forward.
3. Pull the bar towards your chest while keeping your back straight and elbows pointing down.
4. Slowly release the bar back up to the starting position.
5. Perform 3-4 sets of 8-10 repetitions. Include lat pull-downs in your back workout routine, setting aside approximately 15-20 minutes for this exercise.
7. Dumbbell Walking Lunge
These lunges target the quadriceps, hamstrings, glutes, and calves. This exercise improves lower body strength, stability, and coordination while engaging the core muscles for balance. Variations like adding weight or incorporating different stepping patterns can increase the challenge and effectiveness of the exercise.
Instructions To Do:
1. Hold a dumbbell with strength at your sides.
2. With one leg, step forward and lower your body down until your knees form a 90-degree angle.
3. Push through the front heel to return to the starting position.
4. Continue alternating legs and walking forward for 3 sets of 12-15 repetitions per leg.
5. In your lower body workout routine, allocate 10-15 minutes for dumbbell walking lunges.
8. Romanian Deadlifts
These deadlifts primarily target the posterior chain muscles, including the hamstrings, glutes, and lower back. This exercise helps improve hip hinge mechanics, hip extension strength, and muscle hypertrophy in the targeted muscles. Variations like stiff-legged or single-leg Romanian deadlifts can provide additional challenges and benefits.
Instructions To Do:
1. Stand with feet hip-width apart, holding a barbell or dumbbell in front of thighs.
2. Keep your full-back straight, hinge at the hips while keeping the weight towards the floor while bending slightly at the knees.
3. Lower the weight until you feel a stretch in your hamstrings, then push through your heels to return to the starting position.
4. Perform 3-4 sets of 8-10 repetitions, focusing on maintaining proper form throughout the movement.
5. Incorporate Romanian deadlifts into your lower body workout routine, dedicating approximately 15-20 minutes to this exercise.
9. Barbell Rows
These rows are an effective compound exercise for targeting the upper back muscles, including the latissimus dorsi, rhomboids, and traps. This exercise helps improve posture, upper body strength, and muscle definition in the targeted areas. Variations such as underhand grip rows or single-arm rows can provide additional benefits and variations.
Instructions To Do:
1. Stand with feet hip-width apart and, with an overhand grip, hold a barbell, keeping hands slightly extended than your shoulder-width distance.
2. Hinge at the hips with your back straight and chest up, and lower the bar downwards until your arms are fully extended.
3. Pull the bar towards your lower chest, squeezing your shoulder blades, then lower the bar back down with control.
4. Perform 3 sets of 8-12 repetitions, focusing on keeping your core engaged and back flat throughout the movement.
5. Include barbell rows in your back workout routine, setting aside approximately 10-15 minutes for this exercise.
10. Overhead Grip Pull Up
These pull-ups primarily target the back muscles, including the latissimus dorsi, biceps, and shoulders as secondary muscles. This exercise helps improve upper body strength, muscle definition, and overall pulling power. Variations such as wide-grip or narrow-grip pull-ups can target different areas of the back.
Instructions To Do:
1. Grip a pull-up bar with your palms facing away, hands slightly away than shoulder-width distance.
2. Hang from the bar with arms widely extended and engage your core muscles.
3. Pull your body up towards the bar until your chin clears the bar, squeezing your shoulder blades together.
4. Lower your body back down with control to the starting position
5. Perform 3 sets of as many repetitions as possible. Incorporate overhead grip pull-ups into your upper body workout routine, dedicating 10-15 minutes to this exercise.
Compound Exercise Workout Routine
Note the beginner-friendly compound movement exercises workout routine for reference:
Phase | Exercise | Steps |
Warm-up | Jogging | Begin with a 5-10 minute light jog to raise heart rate. |
| Arm Circles | Perform arm circles forwards and backward for shoulder mobility. |
| Bodyweight Squats | Perform 2 sets of 10-15 bodyweight squats to warm up leg muscles. |
Compound Exercises | Squats | Start with 3 sets of 8-12 reps, focusing on form and depth. |
| Deadlifts | 3 sets of 8-10 reps, emphasising proper technique and posture. |
| Bench Press | 3 sets of 8-12 reps, gradually increasing weight with each set. |
Cool Down | Walking | Conclude with a 5-10 minute brisk walk to lower heart rate. |
| Static Stretching | Perform static stretches, holding each stretch for muscle groups or nearly 15-30 seconds. |
| Deep Breathing | Finish with 2-3 minutes of deep breathing to promote relaxation. |
Note: This routine incorporates a thorough warm-up to prepare the body for intense exercise, followed by compound exercises targeting multiple muscle groups for strength and coordination, and concludes with a cool-down to aid recovery and prevent injury. Adjust weights and repetitions based on individual fitness levels and goals. Always consult with a fitness coach before starting a new exercise program.
The Final Say
Compound movement exercises offer efficiency and effectiveness in achieving fitness goals by simultaneously engaging multiple muscle groups and joints. Functional fitness routines are designed to adapt to different fitness levels, allowing you to customise them according to your needs and goals. By following this structured workout plan and consistently incorporating targeted compound exercises, you can progress towards achieving a stronger, leaner, and more functional physique.
FAQs
1. What makes compound moves workout beneficial for strength?
Compound movement exercises simultaneously engage multiple muscle joints and groups, leading to efficient muscle recruitment and overall strength development. They also mimic real-life movements, promoting functional strength and enhancing coordination and stability.
2. What are the best compound movements for workouts?
The best compound movements include squats, deadlifts, bench presses, pull-ups, and overhead presses. These exercises target major muscle groups and offer a comprehensive strength-building workout.
3. How can I include variants in a compound workout routine?
Consider modifying aspects such as grip width, stance, or equipment to include variants in a compound workout routine. For example, you can vary your grip on a pull-up bar, change the angle of a bench press, or incorporate different types of deadlifts (e.g., sumo deadlifts or trap bar deadlifts) to target muscles from various angles and stimulate further muscle growth and strength gains.
References
- https://columbiaassociation.org/gyms-fitness/what-are-compound-exercises/
- https://www.fitnesseducation.edu.au/blog/education/what-are-compound-exercises/
- https://blog.nasm.org/functional-training-compound-workouts
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