5 Compound Exercises Workout A Full Body Routine

Compound exercises consist of movements that engage multiple muscle groups and joints. These exercises are great for building strength, improving overall fitness, and burning calories. In this article, I will share with you 5 compound exercises workout that you can do to achieve a full-body workout.

Table of Contents

• Squat
• Deadlift
• Bench Press
• Pull-Ups
• Lunges

1. Squat

The squat is one of the best compound exercises for the lower body. It targets the quadriceps, glutes, and hamstrings. Here's how to do it:

How to:

1. Stand with your feet shoulder-width apart and your toes pointing forward.
2. Lower your body as if you were sitting on a chair, keeping your chest up and your back straight.
3. Pause when your thighs are parallel to the ground, then push through your heels to stand back up.

Tips:

• Make sure to keep your knees in line with your toes.
• Don't let your knees go past your toes.
• Start with bodyweight squats and progress to weighted squats.

Pros:

• Strengthens lower body muscles
• Improves balance and stability
• Burns calories

Cons:

• May be difficult for those with knee or back pain
• Requires proper form to avoid injury

2. Deadlift

The deadlift is a compound exercise that targets the back, hamstrings, and glutes. Here's how to do it:

How to:

1. Stand with your feet shoulder-width apart and your toes pointing forward.
2. Bend down and grip the bar with an overhand grip, keeping your back straight.
3. Lift the bar by pushing through your heels and extending your hips and knees.
4. Lower the bar back down to the ground by bending your hips and knees.

Tips:

• Start with a light weight and progress gradually.
• Keep your back straight throughout the movement.
• Engage your core to protect your lower back.

Pros:

• Strengthens back muscles
• Improves posture
• Burns calories

Cons:

• May be difficult for those with back pain or injuries
• Requires proper form to avoid injury

3. Bench Press

The bench press is a compound exercise that targets the chest, shoulders, and triceps. Here's how to do it:

How to:

1. Lie on a bench with your feet on the ground and your back flat.
2. Grip the bar with your hands shoulder-width apart and your palms facing away from you.
3. Lower the bar to your chest by bending your elbows.
4. Push the bar back up by extending your arms.

Tips:

• Use a spotter to avoid injury.
• Keep your elbows close to your body.
• Engage your core to protect your lower back.

Pros:

• Strengthens chest muscles
• Improves upper body strength
• Burns calories

Cons:

• May be difficult for those with shoulder or elbow injuries
• Requires proper form to avoid injury

4. Pull-Ups

Pull-ups are a compound exercise that targets the back, shoulders, and biceps. Here's how to do it:

How to:

1. Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Pull your body up towards the bar by engaging your back muscles.
3. Lower your body back down to the starting position.

Tips:

• Start with assisted pull-ups if you can't do a full pull-up.
• Engage your core to protect your lower back.
• Use a spotter to avoid injury.

Pros:

• Strengthens back muscles
• Improves upper body strength
• Burns calories

Cons:

• May be difficult for those with shoulder or elbow injuries
• Requires access to a pull-up bar

5. Lunges

Lunges are a compound exercise that target the quadriceps, glutes, and hamstrings. Here's how to do it:

How to:

1. Stand with your feet hip-width apart and your hands on your hips.
2. Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle.
3. Push through your front heel to return to the starting position.
4. Repeat on the other leg.

Tips:

• Keep your front knee in line with your ankle.
• Engage your core to protect your lower back.
• Start with bodyweight lunges and progress to weighted lunges.

Pros:

• Strengthens lower body muscles
• Improves balance and stability
• Burns calories

Cons:

• May be difficult for those with knee or back pain
• Requires proper form to avoid injury

Conclusion

Compound exercises are a great way to achieve a full-body workout. By incorporating these 5 exercises into your routine, you can strengthen your muscles, improve your overall fitness, and burn calories. Remember to start with a light weight and progress gradually, and always use proper form to avoid injury. Happy exercising!