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    7 Best Compound Leg Exercises

    Team_FitFlareBy 11 Mins Read


    This 7-move compound leg exercise is designed to construct energy and energy by concentrating on all the main lower-body muscle groups – the quads, hamstrings, glutes, calves and thighs – in an environment friendly session. By specializing in compound workout routines, you’ll recruit extra muscle fibers, raise heavier and see quicker good points in each energy and useful health. This exercise is ideal for anybody who desires a time-efficient, at-home leg routine.

    In relation to coaching the legs, I’ve discovered that compound workout routines are handiest for constructing actual energy, management and energy. So what precisely are compound workout routines? Merely put, they’re actions that work a number of joints and muscle teams on the similar time. As a substitute of isolating only one space (just like the quads with a leg extension), compound leg workout routines recruit a number of muscle groups directly, providing you with extra bang on your buck.

    Take squats, for instance. With simply 1 train, you’re concentrating on your quads, hamstrings, glutes and even your calves, all whereas participating your core for stability. Deadlifts do the identical, hitting not solely the posterior chain (hamstrings and glutes) but in addition your decrease again and grip energy. Lunges, step-ups and hip thrusts are additionally among the handiest compound leg exercises that problem a number of muscle groups in a single rep.

    One of many greatest advantages of coaching this fashion is effectivity, notably in case your aim is progressive overload. Since you’re working so many muscle groups directly, you possibly can raise heavier weights, burn extra energy and get a full lower-body exercise in much less time. However the advantages transcend simply energy and muscle progress (hypertrophy). One of the best compound workout routines additionally carry over to actual life: squatting down to choose up groceries, climbing stairs or sprinting after your canine all develop into simpler as a result of your physique is stronger, extra coordinated and extra secure.

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    Compound exercises at dwelling will be sufficient in case you’re quick on time or centered on strength and functional performance. Nonetheless, I like to mix them with isolation workout routines (like hamstring curls or clamshells) to focus on particular muscle groups and deal with imbalances. Consider compound workout routines as the muse and isolation work because the fine-tuning.

    I sometimes goal for 2-4 lower-body compound workout routines with dumbbells, relying on the depth and time I’ve. For instance, I would program squats and Romanian deadlifts as my foremost lifts, then add lateral lunges or Bulgarian break up squats as accent strikes. From there, I’ll end my leg day workout with some unilateral coaching and isolation work to dial in weak factors.

    In case you’re trying so as to add compound leg workout routines into your personal routine, begin with the large hitters: squats, deadlifts, lunges and step-ups. Decide 1 or 2 as your foremost focus every leg day, raise with good type and progressively enhance the burden you employ. Over time, you’ll not solely see extra energy and muscle mass, however you’ll additionally discover how a lot simpler on a regular basis actions really feel.

    two women performing a dumbbell back squat in a compound leg workouttwo women performing a dumbbell back squat in a compound leg workout

    Exercise Particulars

    This compound leg workout is designed to construct muscle in round half-hour. Work by a wide range of lower-body energy workout routines designed to extend your coronary heart price and burn fats.

    Add lower-body strength training like this to your home workout routine 1-2 instances per week to achieve your weight reduction and health objectives. If squats and lunges bother your knees, you possibly can attempt these exercise modifications. I’d additionally advocate these knee-strengthening exercises.

    Exercise Tools

    Medium to Heavy Dumbbells. I’m utilizing 20-30 lbs. Elective glute band.

    Exercise Directions

    Observe together with the guided Compound Leg Workout on YouTube, led by me — your licensed private coach (CPT), Lindsey Bomgren.

    Your Exercise Seems to be Like This:

    • Guided Heat-Up and Cool-Down
    • Glute Band Purchase-In and Purchase-Out
    • 7 Compound Leg Workouts
    • Timed Intervals (carry out every train for 40 seconds of labor, 20 seconds of relaxation)
    • Repeat All 7 Leg Workouts x 3 Units (drop to 10 reps per train for the third set)

    Notice: Right this moment’s exercise is an up to date model of a preferred leg combination workout. I re-filmed this exercise to share some new strikes. In case you attempt each, I’d like to know which model is your favourite!

    1. Good Morning and Again Squat

    Targets: Glutes, hamstrings, quadriceps, erector spinae, decrease again and core muscle groups.

    two women performing a dumbbell good morning and back squat in a compound leg workouttwo women performing a dumbbell good morning and back squat in a compound leg workout

    The best way to Do a Good Morning and Again Squat

    1. Begin in a standing place, toes hip-width aside or barely wider, core engaged. Place 1 dumbbell horizontally behind your head, resting in your higher again and shoulders. Maintain every head of the dumbbell with 1 hand.
    2. With a slight bend in your knees, hinge ahead on the hips till your torso is parallel to the bottom, otherwise you really feel a stretch within the hamstrings. This can be a good morning. Your core is engaged, and your backbone is impartial, maintaining your again flat.
    3. Press by your heels to face tall, returning to a standing place.
    4. Decrease down right into a squat by pushing your hips again and down till your hips align along with your knees (making a 90-degree angle along with your hips and knees). Knees push out in the direction of your outer three toes.
    5. Press by your heels to face tall, returning to the beginning place.

    Modification: If the again squat is uncomfortable, maintain the dumbbell vertically at your chest for an excellent morning and a goblet squat.

    2. Huge Squats (Sumo Squats)

    Targets: Glutes, quads, hamstrings, hips, outer thighs (abductors) and internal thighs (adductors).

    two women performing wide squats or sumo squats in a dumbbell leg workouttwo women performing wide squats or sumo squats in a dumbbell leg workout

    The best way to Do a Huge Squat (Sumo Squat)

    1. Stand along with your toes wider than your hips, heels in and toes identified (sumo squat stance). Maintain a pair of dumbbells between your legs.
    2. Bend your knees to decrease down right into a sumo squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees.
    3. Drive by your heels, squeezing your glutes and pulling your internal thighs collectively to face tall.

    3. Dumbbell Deadlift and Calf Increase

    Targets: The posterior chain, together with the lats, hamstrings, glutes, hips and calves.

    two women performing a deadlift and calf raise in a compound leg workouttwo women performing a deadlift and calf raise in a compound leg workout

    The best way to Do a Dumbbell or Romanian Deadlift (RDL) and Calf Increase

    1. Begin standing along with your toes hip-width aside and knees barely bent. Maintain a dumbbell in every hand in entrance of your physique (overhand grip, palms face your physique).
    2. Hinge ahead on the hips, pushing your hips again as you decrease the dumbbells down alongside the entrance of your physique. You need to really feel a stretch at the back of your legs (hamstrings) as you glide the dumbbells down your shins. Deal with maintaining your again straight and in impartial alignment along with your neck and shoulders all through the whole motion. Hold a slight bend in your knees to keep away from ‘locking out’ the joint.
    3. Drive by your heels to push your hips ahead, squeezing your glutes as you come back to a standing place.
    4. As soon as standing, raise your heels off the mat, transferring your weight to the balls of your toes (toes), performing a calf increase.
    5. Decrease your heels again to the mat with management, returning to the beginning place.

    4. Strolling Lunges

    Targets: Quads, glutes, hamstrings, internal thighs and core.

    woman performing walking lunges and woman performing split lunges in a compound leg workoutwoman performing walking lunges and woman performing split lunges in a compound leg workout

    The best way to Do a Strolling Lunge

    1. Begin by standing in the back of your house, toes hip-distance aside. Maintain a dumbbell in every hand, palms going through in in the direction of one another (hammer curl grip).
    2. Step your proper leg ahead right into a entrance lunge, dropping your again left knee down in the direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh is parallel to the ground.
    3. Drive by the entrance proper heel to face tall and relatively than stopping on the prime, instantly step your left leg right into a entrance lunge. Drop your again proper knee down in the direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
    4. Repeat alternating entrance lunges as you progress ahead in a strolling movement.

    Modification: Keep in place, performing split lunges as an alternative of strolling lunges.

    5. Staggered Deadlift, Clear and Entrance Squat

    Targets: Glutes, hamstrings, hips, quads, calves, trapezius, deltoids, decrease again, abs and core.

    two women performing a deadlift clean and front squat in a compound leg workouttwo women performing a deadlift clean and front squat in a compound leg workout

    The best way to Do a Staggered Deadlift, Clear and Entrance Squat

    1. Stand along with your toes hip-width aside, knees barely bent. Maintain a pair of dumbbells along with your palms going through in.
    2. Stagger your toes, so your left leg is barely in entrance of your proper foot. Kickstand your again proper foot, proper heel floating off the bottom. Hold 80% of your weight in your entrance foot, 20% in your again toes.
    3. Keep a staggered stance as you hinge on the hips. Push your hips again in the direction of the wall behind you as you glide the dumbbells down the entrance of your legs, core tight. The vary of movement will look completely different for everybody. 
    4. Drive by your heels to face tall, bringing your proper foot parallel to your left foot.
    5. As you stand, deliver the dumbbell up in the direction of your chest (that is the “clear” portion of the clear squat). Catch the dumbbells at shoulder top. 
    6. Decrease down right into a squat place, reducing your hips down parallel to your knees. Each knees bent at 90-degree angles. Drive your knees out towards your outer toes.
    7. Drive by your heels to face tall once more, discovering a staggered stance by stepping your left foot again.

    Modification: Omit the clear and carry out staggered deadlifts and bilateral squats.

    6. Lateral Lunge

    Targets: Glutes, quads, outer thighs and internal thighs.

    two women performing lateral lunges in a compound leg workouttwo women performing lateral lunges in a compound leg workout

    The best way to Do a Lateral Lunge

    1. Begin standing along with your toes hip-width aside. Maintain 1 dumbbell in your proper hand.
    2. Take a big step to the left along with your left leg as you sit your hips again, bending your left knee whereas leaving your proper leg straight. Consider performing a single-leg squat along with your left leg whereas your proper leg stays straight. Knees and toes are pointing ahead.
    3. Drive off your left foot to reverse the motion, standing again as much as the beginning place (as you pull your internal thighs collectively).

    7. Dumbbell Glute Bridge

    Targets: Glutes, hamstrings and hip abductor muscle groups.

    two women performing dumbbell glute bridges in a compound leg workouttwo women performing dumbbell glute bridges in a compound leg workout

    The best way to Do a Dumbbell Glute Bridge

    1. Lie in your again along with your knees bent at 90 levels and your toes flat on the bottom. Maintain a dumbbell throughout your hips, resting the dumbbell in your hip bones.
    2. Press by your heels to boost your hips off the bottom till your knees, hips and shoulders type a straight line. Squeeze your glutes arduous and hold your abs drawn in so that you don’t overextend your again in the course of the train.
    3. Decrease your hips again right down to a hovering place and repeat.

    FAQs

    Are compound or isolation workout routines higher for legs?

    Each compound and isolation workout routines are essential in the case of coaching legs – one isn’t “higher” than the opposite. Compound actions like squats are nice for constructing total energy, whereas isolation workout routines like leg extensions provide help to give attention to particular muscle groups and deal with muscle imbalances. For one of the best outcomes out of your leg exercises, I’d advocate combining these workout routines. Begin your exercise with compound lifts and add isolation work to spherical issues out.

    How can compound leg workout routines enhance total energy and efficiency?

    Compound leg workout routines work a number of muscle teams directly, making them efficient for constructing energy and bettering athletic efficiency. Strikes like squats and deadlifts not solely goal your quads, hamstrings, glutes and calves all on the similar time, however additionally they allow you to raise heavier, burn extra energy and practice extra effectively. Compound leg workout routines increase coordination, useful health and stability, which pays off each in athletic coaching and in on a regular basis life.

    Pin This Compound Leg Train Exercise

    Three examples of compound leg exercises for women including lunges, deadlifts and good morning exercisesThree examples of compound leg exercises for women including lunges, deadlifts and good morning exercises

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