4 Compound Leg Exercises To Add to Your Workout

4 Compound Leg Exercises To Add to Your Workout

Posted by Heather Wixson on

Maximize your gym time with compound leg exercises. These moves target multiple muscle groups to give you an effective workout fast.

Build muscle mass, improve your balance, and get more flexible by incorporating compound leg exercises into your leg day workouts. These exercises work multiple muscle groups at once, giving you a more effective workout for your time.

Exercise is essential for a strong, healthy body. A good exercise routine targets every major muscle group in turn. Leg workouts are especially important as they help you build strength, improve balance and posture, and reduce joint and lower back pain. Compound leg exercises are some of the best you can choose. Learn more about the benefits of compound leg exercises along with some top exercises to try below. 

What Are Compound Leg Exercises?

Compound exercises target multiple muscles at the same time, making them an effective workout that delivers great results fast. Some exercises also combine two exercises into a single move to include more muscles in the targeted group. 

Many effective exercise routines use compound leg exercises as the foundation moves for leg day, with some isolation exercises added in to target any specific weak areas or concerns you may have. Isolation exercises work a single muscle group. Bicep curls are one example. These types of moves build strength but aren’t as efficient as compound exercises. 

It’s best to target your legs a few times a week and allow these muscles to rest in between. Beginners should start with one or two days a week. You can gradually work your way up to three times each week, taking breaks to focus on other muscle groups on the off days. 

Best Compound Leg Exercises To Build Strength

Whether you want to lose weight and tone up or get in the best shape of your life, these exercises will help you meet your fitness goals. Do the exercises using only your body weight, or add some weights to increase the resistance. 

1. Lunges

Improve balance while building strength. To do lunges, stand with your back straight and your feet hip-width apart. Step forward with one foot and bend both knees until your front thigh is parallel with the floor and your back knee is just above it. Return to standing and repeat the motion on the opposite leg. Continue to alternate legs until you reach your reps. 

2. Deadlifts

Deadlifts are excellent for working out your glutes, hips, hamstrings, and calves. To do the exercise, stand with your knees slightly bent, feet hip-width apart, and a barbell on the floor in front of you with your toes under the bar. Squat down, grasp the bar, and push through your heels to lift up until you are standing tall. Lower the bar slowly to the ground.

3. Squats

Squats are some of the best compound leg exercises you can do as they use nearly every muscle in your lower body, from your lower back down to your calves. Start by standing with your feet slightly wider apart than hip width. Keep your toes turned out a bit. With your core engaged, shift your weight back and lower into a squat until the backs of your thighs are parallel with the floor. Use your heels to push yourself back to a standing position. 

4. Step-Ups

This simple exercise is ideal if you find yourself struggling to maintain your balance while performing others. All you need is a raised platform to step onto and dumbbells if you want the added weight. Using controlled movements, step up onto the platform with your lead foot and bring the other up next to it. Lower down and repeat using the opposite foot. 

How To Stay Safe When Exercising

Alternate your workouts to target different muscle groups each day. Allow your muscles about 48 hours to recover between intense strength training sessions. Consider adding in a few days of cardio to further improve your results and optimize your overall health. 

Select the right weight for your exercises. Start off with a lighter weight and gradually increase it as you build muscle. A good rule of thumb is to select a weight that poses a challenge but still allows you to finish a set of 10 to 15 reps. It’s normal to feel a slight burn in your muscles as you push yourself, but you should stop immediately if you experience any pain or feel unsteady. 

It’s crucial to perform compound leg exercises properly to avoid injuries. If you are unsure of the correct technique, work out with a trainer or other professional until you have mastered the moves. Having someone watching you is the best way to correct your form. 

Even once you know how to do the exercises, it’s a good strategy to continue to work out with a partner, especially if you're using free weights. Having someone nearby to spot you can help you avoid injury and stay safe. Exercising with a friend also provides motivation and keeps you accountable. 

Stay hydrated as you work out. Drink plenty of water before and after your exercise sessions, and keep a full bottle with you during your workout to sip on between sets. Stop the session and rest if you begin to feel dizzy or lightheaded. 

Benefits of Doing Compound Leg Exercises

Since compound exercises use multiple muscles at once, you can lift heavier weights to spur faster muscle growth. Some of the biggest benefits of doing compound exercises include:

  • Improving your coordination
  • Building muscle mass
  • Burning more calories
  • Improving flexibility
  • Building strength
  • Elevating your heart rate

Improving your muscle mass quickly allows you to build up strength and power in a short time. Working out more than one muscle at a time also shortens the time you need to spend in the gym. As you continue to do compound exercises, you gain more control over your muscles and function. 

Stay on Track With Your Compound Leg Exercises Regimen

Adding compound leg exercises to your exercise regimen is part of an excellent fitness strategy to reach your health and wellness goals. You can amp up your results even more by tracking your results through accurate and intelligent full-body scans from the ZOZOFIT app to track your shape's transformation. Use the app to take your measurements before you begin your workout routine and take subsequent scans to see your progress over time in side-by-side scan comparisons.

Having accurate data right at your fingertips with the ZOZOFIT app so that you can see the results of your hard work is an excellent strategy to help you keep an eye on your progress and drive you to continue working out.

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