Exercise type
Compound exercises move more than one joint and train several muscles at the same time. Squats, deadlifts, presses, rows and pull-ups are the classic examples.
Written by the GymStreak coaching teamUpdated
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Because they use a lot of muscle together, compound lifts let you handle the heaviest loads and give a lot of training effect per minute. They also resemble everyday tasks such as standing up, lifting and carrying. A bench press, for example, bends the shoulder and the elbow and trains the chest, front delts and triceps together.
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Put compound lifts first in a session, when you're freshest, and use them as the backbone of your progress: add a little weight or a rep over time. Moderate reps with good technique suit most people; guidelines for healthy adults include multi-joint exercises as the core of resistance training. Take longer rests between heavy compound sets than between isolation sets.
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Cover the main patterns (squat, hinge, horizontal push and pull, vertical push and pull, and a lunge), then fill gaps with isolation work. Filter by muscle below to find compound options for one area.
BeginnerIntermediateAdvanced
Beginner compound kettlebell exercise for the middle back, also working the shoulders and lower back.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and lower back.
Beginner compound bodyweight exercise for the abs, also working the chest, forearms and shoulders.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner compound barbell exercise for the chest, also working the triceps and shoulders.
Beginner compound barbell exercise for the quadriceps, also working the glutes.
Beginner compound barbell exercise for the shoulders and traps, also working the forearms.
Beginner compound bodyweight exercise for the triceps, also working the shoulders.
Beginner compound dumbbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Beginner compound bodyweight exercise for the biceps and lats, also working the forearms.
Beginner compound bodyweight exercise for the quadriceps and glutes.
Beginner compound barbell exercise for the triceps and chest, also working the shoulders.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound bodyweight exercise for the chest, also working the triceps.
Beginner compound bodyweight exercise for the glutes, also working the abs, obliques and adductors.
Beginner compound dumbbell exercise for the chest, also working the triceps and shoulders.
Beginner compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Beginner compound dumbbell exercise for the middle back, also working the lats and shoulders.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner cardio on the elliptical machine, for heart and lung fitness.
Beginner compound bodyweight exercise for the triceps, also working the abs, glutes and hamstrings.
Beginner compound bodyweight exercise for the obliques, also working the abs, lats and shoulders.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound kettlebell exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the abs, calves and glutes.
Beginner compound barbell exercise for the chest, also working the triceps and shoulders.
Beginner compound dumbbell exercise for the chest, also working the shoulders.
Beginner compound bodyweight exercise for the chest, also working the triceps.
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and quadriceps.
Beginner compound kettlebell exercise for the middle back, also working the shoulders and lower back.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and traps.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Beginner compound leg press machine exercise for the calves.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the abs, also working the quadriceps, adductors and abductors.
Beginner compound chest press machine exercise for the chest, also working the triceps.
Beginner compound leg press machine exercise for the quadriceps, also working the glutes.
Beginner compound shoulder press machine exercise for the shoulders, also working the traps.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and hamstrings.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and hamstrings.
Beginner compound dumbbell exercise for the middle back, also working the lats and shoulders.
Beginner compound bodyweight exercise for the glutes, also working the hamstrings, lower back and adductors.
Beginner compound bodyweight exercise for the abductors, also working the abs, glutes and hamstrings.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner compound bodyweight exercise for the abs, also working the quadriceps.
Beginner compound bodyweight exercise for the chest, also working the abs, forearms and shoulders.
Beginner compound bodyweight exercise for the abs, also working the chest, forearms and glutes.
Beginner compound bodyweight exercise for the abs, also working the chest, lats and lower back.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and lower back.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the chest, also working the triceps and shoulders.
Beginner compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner cardio on the rowing machine, for heart and lung fitness.
Beginner compound barbell exercise for the shoulders, also working the traps and triceps.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner compound bodyweight exercise for the glutes, also working the lower back, quadriceps and adductors.
Beginner compound bodyweight exercise for the abs, also working the obliques.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound smith machine exercise for the chest, also working the triceps and shoulders.
Beginner compound bodyweight exercise for the middle back, also working the lats and shoulders.
Beginner compound smith machine exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Beginner cardio on the spin bike, for heart and lung fitness.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Beginner cardio on the stairmaster, for heart and lung fitness.
Beginner compound barbell exercise for the shoulders, also working the traps and triceps.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner cardio on the stationary bike, for heart and lung fitness.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
Beginner cardio on the treadmill, for heart and lung fitness.
Beginner compound bodyweight exercise for the triceps, also working the chest.
Beginner compound bodyweight exercise for the obliques, also working the abs, chest and hamstrings.
Beginner compound dumbbell exercise for the chest, also working the triceps and shoulders.
Beginner compound bodyweight exercise for the lats, also working the biceps and forearms.
Beginner compound bodyweight exercise for the chest, also working the abs, lats and middle back.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Intermediate compound barbell exercise for the hamstrings, also working the glutes, abs and calves.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate compound barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the quadriceps and glutes, also working the hamstrings, adductors and calves.
Intermediate compound bodyweight exercise for the chest, also working the forearms, shoulders and triceps.
Intermediate compound bodyweight exercise for the abs, also working the obliques, quadriceps and lats.
Intermediate compound dumbbell exercise for the chest, also working the shoulders.
Intermediate compound bodyweight exercise for the triceps, also working the chest and shoulders.
Intermediate compound dumbbell exercise for the chest, also working the glutes.
Intermediate compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the chest, also working the shoulders and triceps.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate compound bodyweight exercise for the quadriceps, also working the hamstrings, lower back and adductors.
Intermediate compound kettlebell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the triceps, also working the chest, shoulders and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the abs, also working the chest, glutes and obliques.
Intermediate compound bodyweight exercise for the quadriceps, also working the abs, glutes and hamstrings.
Intermediate compound hack squat machine exercise for the quadriceps, also working the glutes.
Intermediate compound bodyweight exercise for the shoulders, also working the chest, forearms and traps.
Intermediate compound cable row machine exercise for the middle back, also working the forearms and biceps.
Intermediate compound bodyweight exercise for the abductors, also working the abs, glutes and obliques.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate compound barbell exercise for the abs, also working the shoulders and triceps.
Intermediate compound cable row machine exercise for the middle back, also working the forearms and biceps.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound bodyweight exercise for the abs, also working the glutes, hamstrings and lats.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the glutes, also working the abs, calves and hamstrings.
Intermediate compound bodyweight exercise for the chest, also working the abs, calves and forearms.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound smith machine exercise for the middle back, also working the lats, shoulders and lower back.
Intermediate compound smith machine exercise for the chest, also working the triceps and shoulders.
Intermediate compound smith machine exercise for the chest, also working the triceps and shoulders.
Intermediate compound smith machine exercise for the shoulders and traps, also working the forearms.
Intermediate compound bodyweight exercise for the calves and quadriceps, also working the glutes, hamstrings and lower back.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Intermediate compound dumbbell exercise for the chest.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Advanced compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Advanced compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Advanced compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Advanced compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Free GymStreak calculators that go with compound training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
