What is a Compound Exercise?
A compound exercise is a movement that simultaneously uses multiple muscle groups across more than one joint. Unlike isolation exercises, which focus on a single muscle group, compound exercises work several muscle groups collaboratively. This results in greater strength and muscle growth gains in less time.
Compound exercises engage several muscle groups at once, leading to increased efficiency and overall body strength. For example, a squat uses the quadriceps, hamstrings, glutes, and calves; a bench press works the chest, shoulders, and triceps. This simultaneous activation boosts muscle growth, enhances strength, and improves functional fitness.
Examples of Compound Exercises:
- Squats: Work the quadriceps, hamstrings, glutes, and calves.
- Bench Press: Targets the chest, shoulders, and triceps.
- Deadlifts: Engage the back, legs, and core muscles.
- Overhead Press: Works the shoulders, triceps, and upper back.
- Rows: Strengthen the back, biceps, and forearms.
- Lunges: Focus on the quads, hamstrings, and glutes, one leg at a time.
- Push-ups: Engage the chest, shoulders, triceps, and core.
Several sources confirm this definition and emphasize the simultaneous engagement of multiple muscle groups. For instance, Physiopedia (https://www.physio-pedia.com/Compound_Exercises) and UNSW (https://www.unsw.edu.au/newsroom/news/2024/06/what-are-compound-exercises-and-why-are-they-good-for-you) explicitly state that these exercises involve multiple joints and muscles working together. The Columbia Association (https://columbiaassociation.org/gyms-fitness/what-are-compound-exercises/) highlights that a simple movement like a squat engages multiple muscle groups. Similarly, Men's Health (https://www.menshealth.com/uk/building-muscle/a44561383/compound-exercises/) describes compound exercises as multi-joint moves using several muscle groups simultaneously.
