Leg muscles are essential for everyday activities such as walking, running, and jumping.
In order to strengthen their leg muscles, people may choose to perform compound exercises that target several major muscle groups at the same time.
Compound exercises have proven to be effective in helping achieve leaner legs with less effort when compared to performing isolated movements or single-joint workouts.
In this blog post, we’ll discuss the best compound leg exercise that can help you take your leg workouts up a notch and improve strength and mobility at the same time.
So, let’s get off the mark:
Related: Compound Back Exercises
Best Compound Leg Exercises For Strength
Are you eager to build strength in your lower body? If so, here are some useful compound leg exercises that will turn things around for your fitness goals:
1. Barbell Deadlift
The barbell squat is one of the most performed compounds leg workouts in the gym.
The barbell squat is popular among bodybuilders and powerlifters because it helps them develop leg strength and explosiveness.
How To Do Barbell Deadlift?
- Position your feet shoulder-width apart underneath the barbell and walk up to it.
- Bring your shins up to the bar by bending your knees, and grab the bar with your hands outside your knees.
- You should expand your chest and relax your shoulders.
- Raise your hips and get up on your feet.
- Wait for the count to three, then drive your hips back and bring the bar down to the floor.
- When the bar reaches the floor, start over.
2. Leg Press
The leg press is a compound leg workout for beginners, those with joint problems, or bodybuilders who want to work their muscles to exhaustion.
How To Perform Leg Press?
- Point your knees and toes forward after getting on the resistance plate.
- Your knee should be 90 degrees bent.
- Push the plates with your flat feet after inhaling, exhaling, and contracting your glutes, abs, quads, and hamstrings.
- Keep your upper body steady while pushing.
- After pausing at the top of the leg press, carefully bring your knees back to the starting position.
- Repeat.
3. Barbell Glute Bridge
The barbell glute bridge is an excellent compound exercise for the legs and glute. It is perhaps the most underappreciated complex leg exercise that is finally beginning to gain the recognition it deserves among gym enthusiasts.
How To Do Barbell Glute Bridge?
- Spread your legs out flat on the floor.
- Place a barbell so that it is perpendicular to your hips
- Put your hands on the bar.
- Raise your heels until your glutes are touching the floor.
- Calm down and lift the bar higher by raising your hips off the floor.
- Hold for a count, then slowly lower the bar back to the floor and repeat.
At-Home Compound Leg Exercises For A Strong Lower Body
Most of us don’t workout because we hate going to the gym, right? For such folks, we have got some special compound leg exercises that can be performed at home:
4. Dumbbell Lunge
The dumbbell lunge is a great compound workout for the legs and glutes, and after you've learned the basics, there are countless variations to try.
How To Do Dumbbell Lunge?
- Take a dumbbell in each hand and stand up straight.
- Keep your feet hip-distance apart and your arms at your sides.
- Take a huge step forward with one leg and bend your knee so that your thigh is parallel to the floor.
- Take deep breaths as you proceed. Keep your knee in line with the rest of your body.
- Take a deep breath out and stand up straight.
- Switch legs and do it again.
- Lunge with one leg at a time and switch until you've done 12 reps.
5. Goblet Squat
There are several squat varieties, and they all have advantages. Exercises like front squats, barbell squats, and overhead squats are difficult to master and technically hard.
Without a squat rack, the goblet squat is one of the best at-home compound leg exercises for beginners that is far more accessible and easier to perform.
How To Do Goblet Squat?
- Keep weight in front of your chest, slightly below your chin.
- Assume a stance that's hip- and shoulder-width apart.
- Conceal your abdominal muscles and draw your shoulders back and down.
- In order to achieve this position, you should bend your knees and push your hips back.
- Lower yourself until your thighs are about parallel to the ground.
- Never arch your lower back.
- Raise your feet and start over.
6. Hip Thrusts
The muscles in your back, or posterior chain, are targeted by performing hip thrusts.
Anyone experiencing lower back pain would benefit greatly from this exercise because of how gentle it is on the lower back.
Any amount of weight can be used, or none at all, depending on personal preference.
How To Do Hip Thrusts?
- You should bend your knees and sit on the floor or use an exercise bench to support your upper back.
- Hold a barbell over your hips if you want to use weights.
- Press your feet firmly into the floor while simultaneously lifting your hips.
- Your knees, hips, and shoulders should form a straight line.
- Return your butt to the ground and do it again.
Final Remarks
These are only a few of the best compound exercises you can do for your legs. Remember to focus on your form and consult with a doctor before beginning any new workout routine.
With dedication and hard work, you'll see results in no time.
