Best Lower Body Compound Exercises

Whether you are a novice who has just embarked on his/her fitness journey or a seasoned professional with years of training behind you, there is always room to improve and challenge your current workout regime.

The best lower body compound exercises are a fantastic addition to your workout, and they will truly take your fitness to the next level. Each of these exercises will work on several muscle groups simultaneously and will build stamina and strength throughout.

This article will give you an overview of the best lower body compound exercises that you can incorporate into your daily workout!

What Are Compound Exercises?

When you try to create a workout regime, you will come across two types of exercises – isolation and compound.

The only difference between the two is that while isolation exercises work on one muscle group, compound exercises work multiple.

Isolation movements, such as the bicep curls, only target one muscle group: the bicep, which consists of one plane of movement. However, compound movements, such as the squat, target several muscle groups in the lower body, such as the hamstrings, quadriceps, glutes and calves.

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Why Perform Compound Exercises?

Compound exercises are generally attributed to athletes because they replicate natural movements and allow them to perform these movements smoothly when they compete.

For instance, the squat replicates natural movements such as standing up, sitting down, or jumping up and down on the spot. During a workout, you focus on the squat to target the necessary muscle groups and strengthen them.

Incorporating compound exercises into your workout regime, particularly for your lower body, has several benefits. Some of them are mentioned below:

● Improves coordination and balance
● Usage of more muscles in a shorter period, making your workout more efficient
● Burns more calories due to a greater number of target muscles
● Allows you to work on the same muscle group without feeling too much fatigue
● Improves joint mobility and stability due to natural patterns of movement

Best Lower Body Compound Exercises at a Glance

Compound exercises are the best means of working on your lower body and building strength.

Here is a quick run-through of these exercises and the muscle groups that they target. You may use this for reference if you do not have time to read the complete review.

Top 5 Best Lower Body Compound Exercises

The best lower body compound exercises challenge all your muscles and build endurance. Read on to learn more about their benefits and details of the muscle groups that each of these exercises will work.

Are you ready to truly challenge yourself and take your workout to the next level?

1. Traditional Squat

 

Adding squats to your daily workout will challenge most of the muscles in the body simultaneously but will specifically focus on your lower body, strengthen the muscles and build stamina.

To perform a conventional air squat, place your feet a little wider than hip-distance, keep your chest up and lower your hips until your thighs are almost parallel to the ground. You will feel strain in your thighs and glutes. Pause for a moment and stand up to come back to the starting position.

Muscles Worked

Even though this exercise targets your lower body primarily, you will have to use your core muscles to maintain stability and balance.

Here is a list of the main muscles used in a squat:

● Quadriceps (front of the thigh)
● Hamstrings (back of the thigh)
● Hip flexors
● Calves
● Adductor (groin)
● Gluteus maximus, minimus, and medius (buttocks)

Benefits

Squats are undoubtedly highly beneficial in several ways. Here are a few key advantages of performing squats:

● Reduces the risk of injury by strengthening the lower body
● Strengthens core and improves stability
● Several variations will keep you motivated
● Strengthens the lower body and improves muscle tone
● Burns calories

2. Sumo Squat

 

The Sumo Squat is a slight variation compared to the conventional squat. You will observe a difference in the positioning of your feet.

In a Traditional Squat, the toes either point directly forward or slightly outward. But in a Sumo Squat, your feet are placed wider, and the toes point away from the body.

To perform a Sumo Squat, place your feet wider than hip-distance and angle the toes outward. Keep your chest up and lower into the squat while keeping your back neutral. Once lowered, push yourself back up to a standing position.

Muscles Worked

Much like the Traditional Squat, a Sumo Squat works several muscles across your body. Here are the key ones:

● Quadriceps
● Hips
● Hamstrings
● Calves
● Inner thighs
● Gluteus maximus, minimus, and medius

Benefits

The key benefit of a Sumo Squat is that it strengthens your inner thigh muscles a lot more than your Traditional Squats. You will also observe many other benefits, such as:

● Builds lower body muscle strength
● Increases stability and improves balance
● Challenges core muscles
● Activates adductors

3. Conventional Deadlift

 

The classic barbell deadlift is one of the most effective means of building lower body strength and overall power. Muscle activation is high, and there are several variations to choose from so that you won’t get bored.

To perform a Conventional Deadlift, load your bar with as much weight as possible, and place your feet about hip-distance apart. Bend your knees, hinge forward while keeping your back straight, and grasp the bar. Lift it and stand up straight. Drop it down after a few seconds.

Muscles Worked

Like any other lower body compound exercise, the Conventional Deadlift works several muscles and strengthens them. These include:

● Hamstrings
● Glutes
● Calves
● Core
● Erector spinae muscles (muscles along your spine)

Benefits

The Conventional Deadlift supercharges your muscles and activates the entire body. These are some of the key benefits you should probably know about:

● Activates hip extensors, leading to increased size and strength of the glutes and hamstrings
● Reduces lower back pain
● Boosts metabolism and consequently allows you to burn additional fat when you exercise
● Simplicity of equipment
● Does not risk major injury even if your form is not perfect

4. Alternating Lunges

 

Lunges are a popular means of strengthening, sculpting and toning the entire body, specifically the lower body muscle groups.

It is a resistance exercise that can target the legs, back, and core, while simultaneously improving mobility. Alternating Lunges serve as an added challenge and further strengthen the core and legs and burn more calories.

To perform Alternating Lunges, stand at the top of your mat with your hands on your hips and feet at shoulder distance.

Take a step forward, bend the front knee at a 90-degree angle and keep the thigh parallel to the ground and the other leg hovering just above the ground. Return to the initial position and take up the same movement with the other leg.

Muscles Worked

Lunges are an excellent means of building lower body strength and improving posture and range of motion. Here are some of the muscles that Alternating Lunges will work:

● Gluteal muscles
● Quadriceps
● Hamstrings
● Calves
● Abdominals
● Back muscles

Benefits

When combined with other exercises, such as squats and deadlifts, Alternating Lunges offer some undeniable benefits:

● Assists balance and stability
● Improves alignment and posture
● Aids in weight loss
● Builds lean muscle mass in the lower body

5. Wall Sits

 

Nothing finishes off an intense lower body workout session better than the good old Wall Sit. Also known as the wall squat, this exercise is straightforward but highly challenging.

To ease into a Wall Sit, stand against a wall, and keep your back straight. Lower down into a sitting position and hold it for as long as you can. Most people stick to a time range of 30 seconds to 1 minute. Remember to tighten your lower body and stay balanced.

Muscles Worked

Wall Sits primarily focus on your lower body, but it also keeps your core engaged and can strengthen even the abdominals.

● Glutes
● Quadriceps
● Calves
● Hamstrings
● Abdominals

Benefits

One of the best parts about the Wall Sit is its versatility. You can combine it with other exercises to make it a full-body workout, such as a bicep curl or a shoulder press.

Here are some of the key advantages of performing Wall Sits regularly:

● Strengthens quadriceps and glutes
● Increases muscular endurance as you start to hold the position for more prolonged durations
● Enhances stability and overall balance
● Improves posture

Summing Up

 

Now, you know everything about lower body compound exercises, their benefits, and how to perform them. We hope this article provided you with guidance on how to go about training your lower body while simultaneously having fun during your workout.

Were you able to understand more about lower body compound exercises? Would you like to add some information on what you think is the best way to strengthen your legs?

If there is any feedback that you may have or if you would like to share your experiences with lower body compound exercises, we encourage you to leave a comment.