Compound exercises involve two or more joint movements. These types of exercises work several different muscles at a time. This is advantageous for trainees who want to perform shorter workouts. In addition, since several muscles are involved during compound movements, you can lift heavier loads to maximally build muscle and strength. Many compound exercises may be done for the lower body. These movements allow you to work your thighs and also simultaneously work your hips and lower back.
Barbell Front Squat
To perform the barbell front squat, place the front of your shoulders under the barbell, cross your arms over the barbell and grasp it using an overhand grip. Lift the barbell off the rack and take a few steps away from the rack. Stand with your body upright and feet slightly wider than shoulder-width apart. Bend your knees and hips until your thighs are about parallel to the floor. Extend your knees and hips until you are in the upright position.
Machine Hack Squat
To execute the machine hack squat, put your shoulders under the machine shoulder pads and put your back up against the back pad. Position your feet on the foot platform at a distance a bit wider than shoulder-width apart. Hold the handles with your hands for support. Bend your knees and hips until your thighs are about parallel to the foot platform. Extend your knees and hips until you return to the starting position.
Barbell Deadlift
For the barbell deadlift, grasp the barbell using an overhand grip slightly wider than shoulder-width apart. Place your feet under the barbell at a distance slightly wider than shoulder-width apart and slightly bend your knees. Keep your back straight throughout the motion. Extend your knees and hips until you are in the upright position. Bend your knees and hips until you return the barbell to the floor.
Barbell Stiff-legged Deadlift
To execute the barbell stiff-legged deadlift, hold the barbell in overhand grip a bit wider than shoulder-width apart. Lift the barbell off the floor and stand with your body upright and your feet positioned at a distance a bit wider than shoulder-width apart on the floor. Keep your back and legs straight during the movement. Bend forward at the waist until your back is about parallel to the floor. Extend at the waist until you return to the upright position.
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