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Compound Exercises

Compound exercises are multi-joint exercises that work several muscle groups at a time. Examples include squats, dips, rows and presses.

Showing 32 exercise(s)

  • Band Assisted Pull Up

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Squat

    <p>The squat is a staple and very effective exercise for toning and defining several major muscle groups of the lower body, primarily the quadriceps and glute muscles, as well as the lower back.&nbsp;</p>

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Twisting Situp

    • force pull
    • level intermediate
    • category core
    • movement compound
  • Hip Bridge (Glute Bridge)

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Push Up

    <p>The push up is a staple bodyweight and calisthenics exercise that helps you tone and define your chest, shoulders and triceps. There are many variations of the standard push up, including wide and close grip, weighted, knee push ups, marine push ups and even dive-bomber push ups. Read on for all the juicy information!</p>

    • force push
    • level beginner
    • category upper body
    • movement compound
  • Pull Up

    • force pull
    • level intermediate
    • category upper body
    • movement compound
  • Chest Dip

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Split Squat

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Single Arm Row (Bent-Over Row)

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Single Leg Split Squat (Bulgarian Split Squat)

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Step Up

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Bench Press

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Jump Lunge (Split Jump)

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Burpee

    • force push
    • level intermediate
    • category full body
    • movement compound
  • Kettlebell Swing

    • force push
    • level advanced
    • category lower body
    • movement compound
  • Body Weight Row

    <p>This is a variation on the pull up, but easier. For those who can't do a pull up yet, this is a great exercise to start with in order to build up strength in your latissimus dorsi (lats) and posterior deltoids.</p>

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Knee Push Up

    <p>Knee pushups are an easier variation on the Push Up. If you can't do a regular push up yet, use this exercise to work up to it.</p>

    • force push
    • level beginner
    • category upper body
    • movement compound
  • Diamond Push Up (Close Grip Push Up)

    <p>A variation on the standard <a href="https://www.strengthify.com/exercises/push-up" rel="noopener noreferrer" target="_blank">push up</a>, this exercise targets your triceps muscles to a much greater degree. Why is it called the diamond push up? Because it will make your muscles as hard as diamonds, of course (okay, it's because your hands form a diamond shape!).</p>

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Alternating Bird Dog (Quadruped Limb Raise)

    <p>The alternating bird dog is a fantastic exercise for the core, but it also works a ton of other muscles, including glutes (butt), hamstrings, and shoulder and chest muscles. Incorporate this into your core workouts to add variety.</p>

    • force pull
    • level beginner
    • category core
    • movement compound
  • Handstand Push Up (Handstand Shoulder Press)

    <p>For advanced trainees, this exercise targets the Anterior Deltoid. Why is it so advanced? Your pushing your entire body weight up and down while needing to balance yourself to keep yourself from falling.</p>

    • force push
    • level advanced
    • category upper body
    • movement compound
  • Clap Push Up

    • force push
    • level beginner
    • category upper body
    • movement compound
  • Dive Bomber Push Up

    <p>An advanced version of the <a href="http://www.strengthify.com/exercises/push-up" rel="noopener noreferrer" target="_blank">push up</a>, this variation focuses more on your shoulders in addition to your chest, and also stresses the lower fibers of the pectoral muscles when returning.&nbsp;</p>

    • force push
    • level advanced
    • category upper body
    • movement compound
  • Lying Leg-Hip Raise (Reverse Crunch)

    • force pull
    • level beginner
    • category core
    • movement compound
  • Lat Pull Down

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Russian Twist

    • force push
    • level intermediate
    • category core
    • movement compound
  • Side Lunge Touchdown

    <p>This exercise is great for incorporating your hip abductors into what is a variation of the lunge exercise.</p>

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Frog Squat Jumps

    <p>Frog squat jumps are a great exercise for strengthening your quadriceps, gluteus maximus (butt), and hamstrings. Because of the explosive jumping involved, it is a plyometric exercise and primarily stresses the type II muscle fibers, causing greater muscle definition and toning.</p>

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Military Press (Overhead Press)

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Frog Squat

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Jumping Jack

    • force both
    • level beginner
    • category full body
    • movement compound
  • Fire Hydrant

    • force pull
    • level intermediate
    • category lower body
    • movement compound
  • Lunge

    • force push
    • level beginner
    • category lower body
    • movement compound