A compound exercise is one that incorporates more than one joint. For example, a biceps curl is not a compound exercise because you only bend your elbows when you do a curl. On the other hand, a biceps curl into a shoulder press is a compound movement because you're now bending your elbows and shoulders, and turning your wrists. Compound exercises work more muscle groups and burn more calories than isolated exercises. People often talk about compound exercises in terms of weightlifting, but many body-weight exercises are compound exercises.
Squats
When you perform a body-weight squat, you bend your knees, ankles and hips, and you work out your quads, glutes, hamstrings, calves and abs. To perform a proper body-weight squat, stand with your feet slightly wider than hip-width apart. Place your arms at your side or behind your head. Keeping your back straight and your core tight, bend your knees and inhale as you begin to squat towards the floor. Squat as low as you can without your heels coming off the floor. Exhale as you push yourself back up, pushing through your heels.
Pushups
Pushups work your entire upper body, as well as your legs and core. When you do them, you bend your wrists, elbows and shoulders. To perform a proper pushup, place your hands on the floor directly under your shoulders. Your legs should be straight as you balance on your toes, and you should not bend your hips or arch your back. Inhale as you slowly lower your body toward the floor. Exhale as you raise yourself back up to the starting position.
Pullups
When you perform a pullup, you bend your elbows and your shoulders. You also work your arms, chest, abs and all of the muscles in your back. To perform a proper pullup, grip the bar with an overhand grip. Your hands should be roughly shoulder-width apart. Lift your legs off the ground so you are in a dead-hang position with your arms full extended. Exhale as you pull yourself up until your chin is above the bar. Inhale as you lower yourself back down until your arms are almost fully extended again.
Squat Thrusts
The squat thrust, or burpee, is a challenging compound body-weight exercise that works every muscle in your body and burns a lot of calories. Start by standing up straight, with your feet hip-width apart. Squat down and place your hands on the floor. Thrust your legs out so you are in a pushup position. Pull your legs back up under your chest so you are on your feet again and return to a standing position. The key to doing this exercise correctly is going through of all the steps in one fluid motion.
Other Exercises
Some other compound exercises you can do with just your body weight include jumping jacks, jogging, running, sprinting, jumping squats, jumping rope and dancing. Remember, any movement that incorporates more than one joint is a compound exercise.
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