The Only Compound Lifts You Need To Do [6 Most Efficient Exercises]

Compound lifts are exercises that train multiple muscle groups simultaneously. In contrast, isolation exercises only train a single muscle group at a time.

The great thing about compound exercises is that they help to create an efficient workout. You can build functional strength by performing just a few key exercises.

The Barbell Squat

The squat is the king of lower body exercises. This movement will train the quadriceps, adductors, glutes, hamstrings, lower back / spinal erectors, and core.


The deadlift trains more muscle groups than any other exercise that we know of. It trains the posterior chain which includes hamstrings, glutes, and spinal erectors.

The bench press allows you to lift the heaviest amount of weight with your upper body. It trains the chest, the anterior shoulders, the triceps, and muscles in the lower body if done correctly.

Barbell Bench Press

Overhead Press (AKA Military Press)

The overhead press trains the shoulders, the triceps, the core, and several other stabilizer muscles in the upper body.

The horizontal row trains the rhomboids, the lats, the middle trapezius and lower traps, the posterior shoulders, the spinal erectors, the forearms, and the biceps.

Barbell Row

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