10 Best Compound Exercises for Full-Body Strength

10 Best Compound Exercises for Full-Body Strength

Build more muscle. Burn more fat. Move better—for life.




When it comes to strength training, compound exercises are king. These movements work multiple muscle groups and joints at once, giving you the most bang for your buck in less time. Whether your goal is to build strength, gain muscle, lose fat, or just get healthier, compound exercises should be the foundation of your workout routine.

Let’s dive into the 10 best compound exercises that target your entire body and deliver serious results.

🏋️‍♂️ 1. Squat

Muscles worked: Quads, hamstrings, glutes, core, lower back

The squat is the ultimate lower-body builder and functional movement. From bodyweight squats to barbell back squats, this exercise improves mobility, posture, and raw leg power.

🔹 Pro Tip: Keep your chest up and knees in line with your toes.

💪 2. Deadlift

Muscles worked: Hamstrings, glutes, back, traps, core, forearms

This total-body movement is a powerhouse for developing posterior chain strength. It's also one of the best fat-burning, muscle-building lifts.

🔹 Variation: Try Romanian or sumo deadlifts for targeted emphasis.

🤸‍♂️ 3. Pull-Up / Chin-Up

Muscles worked: Lats, biceps, shoulders, upper back, core

No machine can replace the pull-up. It’s one of the most effective ways to build a strong, defined upper body.

🔹 Can’t do one yet? Use bands or try negative reps.

💥 4. Push-Up

Muscles worked: Chest, shoulders, triceps, core

A timeless bodyweight classic that scales from beginner to advanced. Push-ups also train shoulder stability and trunk control.

🔹 Make it harder: Try decline push-ups, archer push-ups, or clapping push-ups.

🧱 5. Bench Press

Muscles worked: Chest, triceps, shoulders

A staple for upper-body pushing power. Whether with barbell or dumbbells, the bench press is essential for strength and muscle in the upper body.

🔹 Form focus: Retract shoulder blades and control the eccentric (lowering) phase.

🏃 6. Lunge

Muscles worked: Quads, glutes, hamstrings, calves, core

Unilateral movements like the lunge challenge balance, coordination, and equal strength development on both sides.

🔹 Variations: Forward, reverse, walking, or Bulgarian split squats.

🔗 7. Bent-Over Row

Muscles worked: Back, lats, traps, biceps, rear delts, core

This row variation targets your pulling strength and posture muscles. It balances pressing exercises and supports spinal health.

🔹 Variation: Try barbell, dumbbell, or inverted rows.

⚡ 8. Overhead Press

Muscles worked: Shoulders, triceps, upper chest, core

Whether seated or standing, the overhead press builds powerful shoulders and engages your entire trunk for stability.

🔹 Challenge: Standing presses train core and hip engagement more than seated versions.

🌍 9. Farmer’s Carry

Muscles worked: Grip, forearms, traps, core, glutes, stabilizers

Surprisingly simple but brutally effective. Grab heavy weights and walk—your whole body gets stronger and more stable.

🔹 Bonus: Improves posture and real-world strength.

🔄 10. Burpee (Bonus: Cardio + Strength)

Muscles worked: Full-body—legs, chest, arms, core

While not a traditional lift, burpees combine cardio, explosiveness, and total-body coordination, making them ideal for fat-burning circuits.

🔹 Scale up: Add a push-up or a tuck jump for extra intensity.

💡 Final Thoughts

Incorporating these compound exercises into your workouts will:

  • 🔸 Save time by hitting multiple muscle groups at once

  • 🔸 Build functional strength for daily life

  • 🔸 Increase testosterone and growth hormone naturally

  • 🔸 Boost metabolism and burn more calories

  • 🔸 Improve balance, coordination, and posture

Whether you're training at home or in the gym, build your plan around compound moves. They're the core of strength, the engine of change, and the secret to real results.

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