The Top 9 Compound Exercises for Weight Loss


Squats target your quadriceps, hamstrings, glutes, and lower back. They're a fundamental lower-body exercise that also engages your core for stability.


Deadlifts work your hamstrings, glutes, lower back, and grip strength. They're excellent for building overall strength.


Lunges target your quadriceps, hamstrings, and glutes while also engaging your core for balance. They can be done with body weight.

Bench Press

The bench press primarily works your chest, shoulders, and triceps. It's a powerful upper body compound exercise that can help increase muscle mass.


Pull-ups and chin-ups target your back, biceps, and shoulders. They're challenging but highly effective for building upper body strength.


Push-ups engage your chest, shoulders, triceps, and core. They're a versatile exercise that can be modified to suit different fitness levels and goals.

Barbell Rows

Barbell rows primarily target your back muscles, including the lats, rhomboids, and traps. They also engage your biceps and forearms.

Overhead Press

Overhead press, also known as the shoulder press, targets your shoulders, triceps, and upper chest. It's an effective exercise for building upper body strength.

Kettlebell Swings

Kettlebell swings work your hamstrings, glutes, lower back, and shoulders. They're a dynamic movement that also provides cardiovascular benefits.