Best Compound Leg Workouts

Are you looking to level up your leg workouts?

If you’re tired of the same old leg exercises and are looking for a way to take your workout to the next level, compound leg workouts might be just what you need. By incorporating compound exercises into your routine, you can target multiple muscle groups at once, leading to more efficient and effective workouts.

In this article, we’ll explore some of the best compound leg workouts that will help you build strength, definition, and power in your lower body. Let’s get started!

What are compound leg workouts?

Compound leg workouts are exercises that target multiple muscle groups in the lower body at the same time. These exercises are typically more intense and challenging than isolation exercises, as they require coordination and balance to perform. By engaging multiple muscle groups simultaneously, compound leg workouts can help you build overall strength and improve your muscle endurance.

Why should you incorporate compound leg workouts into your routine?

Compound leg workouts offer a wide range of benefits that can help you achieve your fitness goals faster and more effectively. Here are just a few reasons why you should consider incorporating compound leg workouts into your routine:

➤ Efficiency

Compound leg workouts allow you to work multiple muscle groups at once, saving you time and helping you get the most out of your workout.

➤ Strength gains

By engaging multiple muscle groups simultaneously, compound leg workouts can help you build strength more quickly than isolation exercises.

➤ Functional movement

Many compound leg exercises mimic real-life movements, making them great for improving your overall fitness and athleticism.

➤ Calorie burn

Compound leg workouts are typically more intense than isolation exercises, leading to a higher calorie burn and potentially helping you with weight loss goals.

The Best Compound Leg Workouts

Now that you understand the benefits of compound leg workouts, let’s dive into some of the best exercises you can incorporate into your routine:

1. Squats

Squats are a classic compound leg exercise that target the quadriceps, hamstrings, glutes, and calves. To perform a squat, stand with your feet shoulder-width apart, brace your core, and lower your body by bending at the hips and knees. Make sure to keep your chest up and your back straight throughout the movement.

2. Lunges

Lunges are another effective compound leg exercise that target the quadriceps, hamstrings, glutes, and calves. To perform a lunge, step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other leg.

3. Deadlifts

Deadlifts are a compound exercise that primarily target the hamstrings, glutes, and lower back. To perform a deadlift, stand with your feet hip-width apart, hinge at the hips to lower your body towards the ground, and then drive through your heels to lift the weight back up. Deadlifts can be performed with a barbell, dumbbells, or kettlebells.

4. Bulgarian Split Squats

Bulgarian split squats are a challenging compound leg exercise that target the quadriceps, hamstrings, glutes, and calves. To perform a Bulgarian split squat, place one foot on a bench or elevated surface behind you and lower your body until your front thigh is parallel to the ground. Push back up to the starting position and repeat on the other leg.

5. Step-ups

Step-ups are a great compound leg exercise that target the quadriceps, hamstrings, glutes, and calves. To perform a step-up, stand in front of a bench or elevated surface, step onto it with one foot, and drive through your heel to lift your body up. Step back down and repeat on the other leg.

6. Hip Thrusts

Hip thrusts are a compound exercise that primarily target the glutes and hamstrings. To perform a hip thrust, sit on the ground with your upper back against a bench, place a barbell across your hips, and drive through your heels to lift your hips towards the ceiling. Lower back down and repeat.

7. Leg Press

Leg press is a compound exercise that targets the quadriceps, hamstrings, and glutes. To perform a leg press, sit on the machine with your feet hip-width apart on the platform, push through your heels to extend your legs, and then lower the weight back down. Make sure to keep your back flat against the seat throughout the movement.

8. Goblet Squats

Goblet squats are a compound leg exercise that primarily target the quadriceps, hamstrings, and glutes. To perform a goblet squat, hold a kettlebell or dumbbell close to your chest, brace your core, and lower your body by bending at the hips and knees. Push back up to the starting position and repeat.

9. Sumo Deadlifts

Sumo deadlifts are a variation of the traditional deadlift that target the inner thighs, hamstrings, glutes, and lower back. To perform a sumo deadlift, stand with your feet wider than shoulder-width apart, hinge at the hips to lower the weight towards the ground, and then drive through your heels to lift the weight back up.

How to incorporate compound leg workouts into your routine

Now that you’re familiar with some of the best compound leg exercises, it’s time to put them into action. Here are a few tips on how to effectively incorporate compound leg workouts into your routine:

➤ Mix it up

Don’t be afraid to switch up your routine by incorporating different compound leg exercises to keep your workouts challenging and engaging.

➤ Start slow

If you’re new to compound leg workouts, start with lighter weights and focus on perfecting your form before increasing the intensity.

➤ Focus on technique

Proper form is key when performing compound leg exercises to prevent injury and maximize results. Make sure to engage your core, keep your back straight, and use a full range of motion.

➤ Progressive overload

To continue making gains, gradually increase the weight, reps, or sets of your compound leg exercises over time. This will help keep your muscles challenged and promote growth.

➤ Rest and recovery

Give your muscles time to recover between compound leg workouts to prevent overtraining and allow for muscle repair and growth. Aim for at least one rest day between leg workouts.

Sample compound leg workout routine

Here’s a sample compound leg workout routine that you can try incorporating into your weekly schedule:

This routine targets all major muscle groups in the lower body and can be performed 2-3 times per week with at least one day of rest in between.

Conclusion

Incorporating compound leg workouts into your routine can help you achieve your fitness goals faster and more effectively. By engaging multiple muscle groups simultaneously, compound leg exercises not only build strength and definition in your lower body but also improve your overall fitness and athleticism. Whether you’re looking to increase muscle mass, improve endurance, or lose weight, compound leg workouts are a versatile and efficient way to take your workouts to the next level.