7 Compound Leg Exercises
This 7-move compound leg workout is designed to build strength and power by targeting all the major lower-body muscles – the quads, hamstrings, glutes, calves and thighs – in an efficient session. By focusing on compound exercises, you’ll recruit more muscle fibers, lift heavier and see faster gains in both strength and functional fitness. This workout is perfect for anyone who wants a time-efficient, at-home leg routine.
When it comes to training the legs, I’ve found that compound exercises are most effective for building real strength, control and power. So what exactly are compound exercises? Simply put, they’re movements that work multiple joints and muscle groups at the same time. Instead of isolating just one area (like the quads with a leg extension), compound leg exercises recruit several muscles at once, giving you more bang for your buck.
Take squats, for example. With just 1 exercise, you’re targeting your quads, hamstrings, glutes and even your calves, all while engaging your core for stability. Deadlifts do the same, hitting not only the posterior chain (hamstrings and glutes) but also your lower back and grip strength. Lunges, step-ups and hip thrusts are also some of the most effective compound leg exercises that challenge multiple muscles in a single rep.
One of the biggest benefits of training this way is efficiency, particularly if your goal is progressive overload. Because you’re working so many muscles at once, you can lift heavier weights, burn more calories and get a full lower-body workout in less time. But the benefits go beyond just strength and muscle growth (hypertrophy). The best compound exercises also carry over to real life: squatting down to pick up groceries, climbing stairs or sprinting after your dog all become easier because your body is stronger, more coordinated and more stable.
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Compound exercises at home can be enough if you’re short on time or focused on strength and functional performance. However, I like to combine them with isolation exercises (like hamstring curls or clamshells) to target specific muscles and address imbalances. Think of compound exercises as the foundation and isolation work as the fine-tuning.
I typically aim for 2-4 lower-body compound exercises with dumbbells, depending on the intensity and time I have. For example, I might program squats and Romanian deadlifts as my main lifts, then add lateral lunges or Bulgarian split squats as accessory moves. From there, I’ll finish my leg day workout with some unilateral training and isolation work to dial in weak points.
If you’re looking to add compound leg exercises into your own routine, start with the big hitters: squats, deadlifts, lunges and step-ups. Pick 1 or 2 as your main focus each leg day, lift with good form and gradually increase the weight you use. Over time, you’ll not only see more strength and muscle mass, but you’ll also notice how much easier everyday movements feel.
Read A 5-Star Review ⭐⭐⭐⭐⭐
“This might be my new favorite leg day! I was able to really push my weights and I loved the glute buy-in and burnout!”
— Olivia L.
Workout Details
This compound leg workout is designed to build muscle in around 30 minutes. Work through a variety of lower-body strength exercises designed to increase your heart rate and burn fat.
Add lower-body strength training like this to your home workout routine 1-2 times a week to reach your weight loss and fitness goals. If squats and lunges bother your knees, you can try these exercise modifications. I’d also recommend these knee-strengthening exercises.
Workout Equipment
Medium to Heavy Dumbbells. I’m using 20-30 lbs. Optional glute band.
Workout Instructions
Follow along with the guided Compound Leg Workout on YouTube, led by me — your certified personal trainer (CPT), Lindsey Bomgren.
Your Workout Looks Like This:
- Guided Warm-Up and Cool-Down
- Glute Band Buy-In and Buy-Out
- 7 Compound Leg Exercises
- Timed Intervals (perform each exercise for 40 seconds of work, 20 seconds of rest)
- Repeat All 7 Leg Exercises x 3 Sets (drop to 10 reps per exercise for the third set)
Note: Today’s workout is an updated version of a popular leg combination workout. I re-filmed this workout to share some new moves. If you try both, I’d love to know which version is your favorite!
Workout Outline
1. Good Morning and Back Squat
Targets: Glutes, hamstrings, quadriceps, erector spinae, lower back and core muscles.
How to Do a Good Morning and Back Squat
- Start in a standing position, feet hip-width apart or slightly wider, core engaged. Place 1 dumbbell horizontally behind your head, resting on your upper back and shoulders. Hold each head of the dumbbell with 1 hand.
- With a slight bend in your knees, hinge forward at the hips until your torso is parallel to the ground, or you feel a stretch in the hamstrings. This is a good morning. Your core is engaged, and your spine is neutral, keeping your back flat.
- Press through your heels to stand tall, returning to a standing position.
- Lower down into a squat by pushing your hips back and down until your hips align with your knees (making a 90-degree angle with your hips and knees). Knees push out towards your outer three toes.
- Press through your heels to stand tall, returning to the starting position.
Modification: If the back squat is uncomfortable, hold the dumbbell vertically at your chest for a good morning and a goblet squat.
2. Wide Squats (Sumo Squats)
Targets: Glutes, quads, hamstrings, hips, outer thighs (abductors) and inner thighs (adductors).
How to Do a Wide Squat (Sumo Squat)
- Stand with your feet wider than your hips, heels in and toes pointed out (sumo squat stance). Hold a pair of dumbbells between your legs.
- Bend your knees to lower down into a sumo squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
- Drive through your heels, squeezing your glutes and pulling your inner thighs together to stand tall.
3. Dumbbell Deadlift and Calf Raise
Targets: The posterior chain, including the lats, hamstrings, glutes, hips and calves.
How to Do a Dumbbell or Romanian Deadlift (RDL) and Calf Raise
- Start standing with your feet hip-width apart and knees slightly bent. Hold a dumbbell in each hand in front of your body (overhand grip, palms face your body).
- Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings) as you glide the dumbbells down your shins. Focus on keeping your back straight and in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
- Drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position.
- Once standing, lift your heels off the mat, transferring your weight to the balls of your feet (toes), performing a calf raise.
- Lower your heels back to the mat with control, returning to the starting position.
4. Walking Lunges
Targets: Quads, glutes, hamstrings, inner thighs and core.
How to Do a Walking Lunge
- Start by standing at the back of your space, feet hip-distance apart. Hold a dumbbell in each hand, palms facing in towards each other (hammer curl grip).
- Step your right leg forward into a front lunge, dropping your back left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
- Drive through the front right heel to stand tall and rather than stopping at the top, immediately step your left leg into a front lunge. Drop your back right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
- Repeat alternating front lunges as you move forward in a walking motion.
Modification: Stay in place, performing split lunges instead of walking lunges.
5. Staggered Deadlift, Clean and Front Squat
Targets: Glutes, hamstrings, hips, quads, calves, trapezius, deltoids, lower back, abs and core.
How to Do a Staggered Deadlift, Clean and Front Squat
- Stand with your feet hip-width apart, knees slightly bent. Hold a pair of dumbbells with your palms facing in.
- Stagger your feet, so your left leg is slightly in front of your right foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back toes.
- Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, core tight. The range of motion will look different for everyone.
- Drive through your heels to stand tall, bringing your right foot parallel to your left foot.
- As you stand, bring the dumbbell up towards your chest (this is the “clean” portion of the clean squat). Catch the dumbbells at shoulder height.
- Lower down into a squat position, lowering your hips down parallel to your knees. Both knees bent at 90-degree angles. Drive your knees out toward your outer toes.
- Drive through your heels to stand tall again, finding a staggered stance by stepping your left foot back.
Modification: Omit the clean and perform staggered deadlifts and bilateral squats.
6. Lateral Lunge
Targets: Glutes, quads, outer thighs and inner thighs.
How to Do a Lateral Lunge
- Start standing with your feet hip-width apart. Hold 1 dumbbell in your right hand.
- Take a large step to the left with your left leg as you sit your hips back, bending your left knee while leaving your right leg straight. Think of performing a single-leg squat with your left leg while your right leg remains straight. Knees and toes are pointing forward.
- Drive off your left foot to reverse the movement, standing back up to the starting position (as you pull your inner thighs together).
7. Dumbbell Glute Bridge
Targets: Glutes, hamstrings and hip abductor muscles.
How to Do a Dumbbell Glute Bridge
- Lie on your back with your knees bent at 90 degrees and your feet flat on the ground. Hold a dumbbell across your hips, resting the dumbbell on your hip bones.
- Press through your heels to raise your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
- Lower your hips back down to a hovering position and repeat.
FAQs
Are compound or isolation exercises better for legs?
Both compound and isolation exercises are important when it comes to training legs – one isn’t “better” than the other. Compound movements like squats are great for building overall strength, while isolation exercises like leg extensions help you focus on specific muscles and address muscle imbalances. For the best results from your leg workouts, I’d recommend combining these exercises. Start your workout with compound lifts and add isolation work to round things out.
How can compound leg exercises improve overall strength and performance?
Compound leg exercises work multiple muscle groups at once, making them effective for building strength and improving athletic performance. Moves like squats and deadlifts not only target your quads, hamstrings, glutes and calves all at the same time, but they also let you lift heavier, burn more calories and train more efficiently. Compound leg exercises boost coordination, functional fitness and stability, which pays off both in athletic training and in everyday life.
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