[Skip to main content](https://www.nike.com#skip-to-content) - [](https://www.nike.com/sk/jordan) - [Find a Store](https://www.nike.com/sk/retail) - [Help](https://www.nike.com/sk/help) [Help](https://www.nike.com/sk/help) - [Order Status](https://www.nike.com/sk/orders) - [Dispatch and Delivery](https://www.nike.com/sk/help/a/shipping-delivery-gs) - [Returns](https://www.nike.com/sk/help/a/returns-policy-gs) - [Contact Us](https://www.nike.com/sk/help/#contact) - [Privacy Policy](https://agreementservice.svs.nike.com/sk/en_gb/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.nikedotcom.web&country=sk&language=en&requestType=redirect) - [Terms of Sale](https://www.eshopworld.com/shoppers/help/retailer/nike/terms-and-conditions-of-sale-en/) - [Terms of Use](https://agreementservice.svs.nike.com/sk/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike.unite&country=SK&language=en&requestType=redirect) - [Send Us Feedback](https://www.nike.com#site-feedback) - [Join Us](https://www.nike.com/sk/membership) - [Sign In](https://www.nike.com/sk/register) [](https://www.nike.com/sk/) - [New](https://www.nike.com/sk/w/new-3n82y) - [New](https://www.nike.com/sk/w/new-3n82y) - [New Arrivals](https://www.nike.com/sk/w/new-3n82y) - [Best Sellers](https://www.nike.com/sk/w/best-76m50) - [SNKRS Launch Calendar](https://www.nike.com/gb/launch/upcoming) - [Back To School](https://www.nike.com/sk/w/back-to-school-840ik) - [Highlights](https://www.nike.com/sk/w/new-just-in-3apgqz3n82y) - [Jordan: Love Letter Collection](https://www.nike.com/sk/w/love-letter-7xkbw) - [Best of Jordan](https://www.nike.com/sk/w/best-of-jordan-brand-j0oa) - [Running: Discover Aerofit](https://www.nike.com/sk/w/running-clothing-37v7jz6ymx6) - [Trending](https://www.nike.com/sk/w/best-76m50) - [Hybrid Training](https://www.nike.com/sk/w/hybrid-training-7fx1n) - [Marathon Shoes](https://www.nike.com/sk/w/marathon-distance-shoes-6vbyfzy7ok) - [Elite Football Boots](https://www.nike.com/sk/w/elite-football-shoes-1gdj0z9vmnhzy7ok) - [Sportswear Clothing](https://www.nike.com/sk/w/sportswear-clothing-43h4uz6ymx6) - [Pro Football Boots](https://www.nike.com/sk/w/pro-football-shoes-1gdj0z2a2jzy7ok) - [Brands](https://www.nike.com/sk/w/37eefz43h4uz93bsdzpgd6) - [Nike Sportswear](https://www.nike.com/sk/w/lifestyle-13jrm) - [ACG: All Conditions Gear](https://www.nike.com/sk/acg) - [Jordan](https://www.nike.com/sk/w/jordan-37eef) - [Kobe](https://www.nike.com/sk/w/kobe-pgd6) - [NOCTA](https://www.nike.com/sk/w/nocta-25nhb) - [Men](https://www.nike.com/sk/men) - [Highlights](https://www.nike.com/sk/w/new-mens-3n82yznik1) - [New Arrivals](https://www.nike.com/sk/w/new-mens-3n82yznik1) - [Best Sellers](https://www.nike.com/sk/w/mens-best-76m50znik1) - [Streetwear Clothing](https://www.nike.com/sk/w/streetwear-clothing-97qn8) - [Back To School](https://www.nike.com/sk/w/mens-back-to-school-840ikznik1) - [Shoes](https://www.nike.com/sk/w/mens-shoes-nik1zy7ok) - [All Shoes](https://www.nike.com/sk/w/mens-shoes-nik1zy7ok) - [Lifestyle](https://www.nike.com/sk/w/mens-lifestyle-shoes-13jrmznik1zy7ok) - [Jordan](https://www.nike.com/sk/w/mens-jordan-shoes-37eefznik1zy7ok) - [Running](https://www.nike.com/sk/w/mens-running-shoes-37v7jznik1zy7ok) - [Football](https://www.nike.com/sk/w/mens-football-shoes-1gdj0znik1zy7ok) - [Basketball](https://www.nike.com/sk/w/mens-basketball-shoes-3glsmznik1zy7ok) - [Training and Gym](https://www.nike.com/sk/w/mens-training-gym-shoes-58jtoznik1zy7ok) - [Skateboarding](https://www.nike.com/sk/w/mens-skateboarding-shoes-8mfrfznik1zy7ok) - [Custom Shoes](https://www.nike.com/sk/w/mens-nike-by-you-shoes-6ealhznik1zy7ok) - [Clothing](https://www.nike.com/sk/w/mens-clothing-6ymx6znik1) - [All Clothing](https://www.nike.com/sk/w/mens-clothing-6ymx6znik1) - [Hoodies and Sweatshirts](https://www.nike.com/sk/w/mens-hoodies-sweatshirts-6riveznik1) - [Tops and T-Shirts](https://www.nike.com/sk/w/mens-tops-t-shirts-9om13znik1) - [Kits and Jerseys](https://www.nike.com/sk/w/mens-football-kits-jerseys-1gdj0z3a41eznik1) - [Shorts](https://www.nike.com/sk/w/mens-shorts-38fphznik1) - [Trousers and Tights](https://www.nike.com/sk/w/mens-trousers-tights-2kq19znik1) - [Tracksuits](https://www.nike.com/sk/w/mens-tracksuits-1ll2wznik1) - [Jackets](https://www.nike.com/sk/w/mens-jackets-gilets-50r7yznik1) - [Accessories](https://www.nike.com/sk/w/mens-accessories-equipment-awwpwznik1) - [Sport](https://www.nike.com/sk/w/mens-performance-3k7dgznik1) - [Running](https://www.nike.com/sk/running) - [Football](https://www.nike.com/sk/football) - [Basketball](https://www.nike.com/sk/basketball) - [Training and Gym](https://www.nike.com/sk/training) - [Tennis](https://www.nike.com/sk/tennis) - [Skateboarding](https://www.nike.com/sk/w/mens-skateboarding-8mfrfznik1) - [Golf](https://www.nike.com/sk/golf) - Brands - [Nike Sportswear](https://www.nike.com/sk/w/mens-lifestyle-13jrmznik1) - [ACG: All Conditions Gear](https://www.nike.com/sk/acg) - [Jordan](https://www.nike.com/sk/w/mens-jordan-37eefznik1) - [Kobe](https://www.nike.com/sk/w/mens-kobe-nik1zpgd6) - [NOCTA](https://www.nike.com/sk/w/mens-nocta-25nhbznik1) - [Women](https://www.nike.com/sk/women) - [Highlights](https://www.nike.com/sk/w/new-womens-3n82yz5e1x6) - [New Arrivals](https://www.nike.com/sk/w/new-womens-3n82yz5e1x6) - [Best Sellers](https://www.nike.com/sk/w/womens-best-5e1x6z76m50) - [Seasonal Clothing Packs](https://www.nike.com/sk/w/seasonal-clothing-packs-9yawh) - [New Trend: Studio Fleece](https://www.nike.com/sk/nike-fleece) - [Running: Discover Aerofit](https://www.nike.com/sk/w/womens-running-clothing-37v7jz5e1x6z6ymx6) - [Back To School](https://www.nike.com/sk/w/womens-back-to-school-5e1x6z840ik) - [Shoes](https://www.nike.com/sk/w/womens-shoes-5e1x6zy7ok) - [All Shoes](https://www.nike.com/sk/w/womens-shoes-5e1x6zy7ok) - [Lifestyle](https://www.nike.com/sk/w/womens-lifestyle-shoes-13jrmz5e1x6zy7ok) - [Jordan](https://www.nike.com/sk/w/womens-jordan-shoes-37eefz5e1x6zy7ok) - [Running](https://www.nike.com/sk/w/womens-running-shoes-37v7jz5e1x6zy7ok) - [Training and Gym](https://www.nike.com/sk/w/womens-training-gym-shoes-58jtoz5e1x6zy7ok) - [Football](https://www.nike.com/sk/w/womens-football-shoes-1gdj0z5e1x6zy7ok) - [Custom Shoes](https://www.nike.com/sk/w/womens-nike-by-you-shoes-5e1x6z6ealhzy7ok) - [Clothing](https://www.nike.com/sk/w/womens-clothing-5e1x6z6ymx6) - [All Clothing](https://www.nike.com/sk/w/womens-clothing-5e1x6z6ymx6) - [Hoodies and Sweatshirts](https://www.nike.com/sk/w/womens-hoodies-sweatshirts-5e1x6z6rive) - [Tops and T-Shirts](https://www.nike.com/sk/w/womens-tops-t-shirts-5e1x6z9om13) - [Shorts](https://www.nike.com/sk/w/womens-shorts-38fphz5e1x6) - [Leggings](https://www.nike.com/sk/w/womens-tights-leggings-29sh2z5e1x6) - [Trousers](https://www.nike.com/sk/w/womens-trousers-tights-2kq19z5e1x6) - [Matching Sets](https://www.nike.com/sk/w/womens-matching-sets-2lukpz5e1x6) - [Jackets](https://www.nike.com/sk/w/womens-jackets-gilets-50r7yz5e1x6) - [Sports Bras](https://www.nike.com/sk/w/womens-sports-bras-40qgmz5e1x6) - [Accessories](https://www.nike.com/sk/w/womens-accessories-equipment-5e1x6zawwpw) - [Sport](https://www.nike.com/sk/w/womens-performance-3k7dgz5e1x6) - [Training and Gym](https://www.nike.com/sk/training) - [Running](https://www.nike.com/sk/running) - [Football](https://www.nike.com/sk/football) - [Basketball](https://www.nike.com/sk/basketball) - [Tennis](https://www.nike.com/sk/tennis) - [Skateboarding](https://www.nike.com/sk/w/womens-skateboarding-5e1x6z8mfrf) - [Golf](https://www.nike.com/sk/golf) - Brands - [NikeSKIMS](https://www.nike.com/sk/nikeskims) - [Nike Sportswear](https://www.nike.com/sk/w/womens-lifestyle-13jrmz5e1x6) - [ACG: All Conditions Gear](https://www.nike.com/sk/acg) - [Jordan](https://www.nike.com/sk/w/womens-jordan-37eefz5e1x6) - [Kobe](https://www.nike.com/sk/w/womens-kobe-5e1x6zpgd6) - [Kids](https://www.nike.com/sk/kids) - [Highlights](https://www.nike.com/sk/w/new-kids-3n82yzv4dh) - [New Arrivals](https://www.nike.com/sk/w/new-kids-3n82yzv4dh) - [Best Sellers](https://www.nike.com/sk/w/kids-best-76m50zv4dh) - [Teen Destination](https://www.nike.com/sk/teens) - [Nike x LEGO® Collection](https://www.nike.com/sk/lego) - [Back To School](https://www.nike.com/sk/w/kids-back-to-school-840ikzv4dh) - [Shoes](https://www.nike.com/sk/w/kids-shoes-v4dhzy7ok) - [All Shoes](https://www.nike.com/sk/w/kids-shoes-v4dhzy7ok) - [Lifestyle](https://www.nike.com/sk/w/kids-lifestyle-shoes-13jrmzv4dhzy7ok) - [Jordan](https://www.nike.com/sk/w/kids-jordan-shoes-37eefzv4dhzy7ok) - [Football](https://www.nike.com/sk/w/kids-football-shoes-1gdj0zv4dhzy7ok) - [Running](https://www.nike.com/sk/w/kids-running-shoes-37v7jzv4dhzy7ok) - [Basketball](https://www.nike.com/sk/w/kids-basketball-shoes-3glsmzv4dhzy7ok) - [Physical Education](https://www.nike.com/sk/w/kids-performance-shoes-3k7dgzv4dhzy7ok) - [Clothing](https://www.nike.com/sk/w/kids-clothing-6ymx6zv4dh) - [All Clothing](https://www.nike.com/sk/w/kids-clothing-6ymx6zv4dh) - [Hoodies and Sweatshirts](https://www.nike.com/sk/w/kids-hoodies-sweatshirts-6rivezv4dh) - [Tops and T-Shirts](https://www.nike.com/sk/w/kids-tops-t-shirts-9om13zv4dh) - [Kits & Jerseys](https://www.nike.com/sk/w/kids-football-kits-jerseys-1gdj0z3a41ezv4dh) - [Tracksuits](https://www.nike.com/sk/w/kids-tracksuits-1ll2wzv4dh) - [Shorts](https://www.nike.com/sk/w/kids-shorts-38fphzv4dh) - [Trousers and Leggings](https://www.nike.com/sk/w/kids-trousers-tights-2kq19zv4dh) - [Matching Sets](https://www.nike.com/sk/w/kids-matching-sets-2lukpzv4dh) - [Jackets](https://www.nike.com/sk/w/kids-jackets-gilets-50r7yzv4dh) - [Accessories](https://www.nike.com/sk/w/kids-accessories-equipment-awwpwzv4dh) - [Kids by age](https://www.nike.com/sk/w/kids-v4dh) - [Teens (13 - 17 years)](https://www.nike.com/sk/w/teen-collection-6hgue) - [Older Kids (7 - 12 years)](https://www.nike.com/sk/w/older-kids-agibjzv4dh) - [Younger Kids (3 - 7 years)](https://www.nike.com/sk/w/little-kids-6dacezv4dh) - [Baby & Toddler (0 - 3 years)](https://www.nike.com/sk/w/baby-toddlers-kids-2j488zv4dh) - [Sport](https://www.nike.com/sk/w/kids-performance-3k7dgzv4dh) - [Running](https://www.nike.com/sk/w/kids-running-37v7jzv4dh) - [Football](https://www.nike.com/sk/w/kids-football-1gdj0zv4dh) - [Basketball](https://www.nike.com/sk/w/kids-basketball-3glsmzv4dh) - [Physical Education](https://www.nike.com/sk/w/kids-training-gym-58jtozv4dh) - [Skateboarding](https://www.nike.com/sk/w/skateboarding-8mfrf) - [Sport](https://www.nike.com/sk/lockerroom) - [Highlights](https://www.nike.com/sk/w/new-performance-3k7dgz3n82y) - [New Arrivals](https://www.nike.com/sk/w/new-performance-3k7dgz3n82y) - [Best Sellers](https://www.nike.com/sk/w/best-performance-3k7dgz76m50) - [Jordan Basketball](https://www.nike.com/sk/w/jordan-basketball-37eefz3glsm) - [Running: Discover Aerofit](https://www.nike.com/sk/w/running-clothing-37v7jz6ymx6) - [Running](https://www.nike.com/sk/running) - [All Running](https://www.nike.com/sk/w/running-37v7j) - [Shoes](https://www.nike.com/sk/w/running-shoes-37v7jzy7ok) - [Clothing](https://www.nike.com/sk/w/running-clothing-37v7jz6ymx6) - [Accessories](https://www.nike.com/sk/w/running-accessories-equipment-37v7jzawwpw) - [Football](https://www.nike.com/sk/football) - [All Football](https://www.nike.com/sk/w/football-1gdj0) - [Shoes](https://www.nike.com/sk/w/football-shoes-1gdj0zy7ok) - [Clothing](https://www.nike.com/sk/w/football-clothing-1gdj0z6ymx6) - [Accessories](https://www.nike.com/sk/w/football-accessories-equipment-1gdj0zawwpw) - [Training and Gym](https://www.nike.com/sk/training) - [All Training and Gym](https://www.nike.com/sk/w/training-gym-58jto) - [Shoes](https://www.nike.com/sk/w/training-gym-shoes-58jtozy7ok) - [Clothing](https://www.nike.com/sk/w/training-gym-clothing-58jtoz6ymx6) - [Accessories](https://www.nike.com/sk/w/training-gym-accessories-equipment-58jtozawwpw) - [More Sports](https://www.nike.com/sk/w/performance-3k7dg) - [All Sport](https://www.nike.com/sk/w/performance-3k7dg) - [Basketball](https://www.nike.com/sk/basketball) - [Outdoor](https://www.nike.com/sk/w/acg-93bsd) - [Tennis](https://www.nike.com/sk/tennis) - [Nike SB](https://www.nike.com/sk/w/skateboarding-8mfrf) - [Golf](https://www.nike.com/sk/golf) - [NikeSKIMS](https://www.nike.com/sk/nikeskims) - [NikeSKIMS Guides](https://www.nike.com/sk/nikeskims-lookbook) - [NikeSKIMS Lookbook](https://www.nike.com/sk/nikeskims-lookbook) - [NikeSKIMS Bra Guide](https://www.nike.com/sk/nikeskims-bra-guide) - [NikeSKIMS Collection Guide](https://www.nike.com/sk/nikeskims-collection-guide) - [Clothing](https://www.nike.com/sk/w/nikeskims-b2asd) - [All Clothing](https://www.nike.com/sk/w/nikeskims-clothing-6ymx6zb2asd) - [Bras](https://www.nike.com/sk/w/nikeskims-sports-bras-40qgmzb2asd) - [Tops and Tanks](https://www.nike.com/sk/w/nikeskims-tops-t-shirts-9om13zb2asd) - [Leggings](https://www.nike.com/sk/w/nikeskims-tights-leggings-29sh2zb2asd) - [Shorts](https://www.nike.com/sk/w/nikeskims-shorts-38fphzb2asd) - [Shoes](https://www.nike.com/sk/w/nikeskims-shoes-b2asdzy7ok) - [Accessories](https://www.nike.com/sk/w/nikeskims-accessories-equipment-awwpwzb2asd) - [Collections](https://www.nike.com/sk/nikeskims-collection-guide) - [All Collections](https://www.nike.com/sk/w/nikeskims-b2asd) - [Shine](https://www.nike.com/sk/w/nikeskims-nikeskims-shine-aq8qbzb2asd) - [Matte](https://www.nike.com/sk/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [Airy](https://www.nike.com/sk/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [Ribbed Seamless](https://www.nike.com/sk/w/nikeskims-nikeskims-seamless-6lh4szb2asd) - [Stretch Knit](https://www.nike.com/sk/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/sk/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/sk/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/sk/w/nikeskims-nikeskims-weightless-layers-4csx8zb2asd) - [Shop By Color](https://www.nike.com/sk/w/nikeskims-b2asd) - [Obsidian](https://www.nike.com/sk/w/nikeskims-black-90poyzb2asd) - [Dark Sepia](https://www.nike.com/sk/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/sk/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/sk/w/nikeskims-blue-8hfx3zb2asd) - [Ivory](https://www.nike.com/sk/w/nikeskims-white-4g797zb2asd) Cancel Cancel Popular Search Terms [air force 1](https://www.nike.com/sk/w?q=air%20force%201&vst=air%20force%201)[football boots](https://www.nike.com/sk/w?q=football%20boots&vst=football%20boots)[shoes](https://www.nike.com/sk/w?q=shoes&vst=shoes)[nike mind](https://www.nike.com/sk/w?q=nike%20mind&vst=nike%20mind)[shoes nike mind 001](https://www.nike.com/sk/w?q=shoes%20nike%20mind%20001&vst=shoes%20nike%20mind%20001)[jordan 4](https://www.nike.com/sk/w?q=jordan%204&vst=jordan%204)[jordan](https://www.nike.com/sk/w?q=jordan&vst=jordan)[air max](https://www.nike.com/sk/w?q=air%20max&vst=air%20max) [](https://www.nike.com/sk/favorites "Favourites")[](https://www.nike.com/sk/cart "Bag Items: 0") # Everything You Need To Know About Compound Exercises ##### Sport & Activity Including these movements into your strength routine can make a short workout highly effective. Last updated: 21 December 2024 6 min read  There are a lot of advantages to building muscle and strength. Not only can it help reach sport performance goals, it's also a major boon for your overall health. According to [research](https://bjsm.bmj.com/content/56/13/755), just one hour per week of resistance training lowers the risk of developing several chronic diseases, including heart disease and cancer. One way to make the most of the time you have is by focusing on compound exercises. Below, experts explain what they are, how to do them and what you need to know before you start. ## Shop Nike Training & Gym clothing [View All](https://www.nike.com/sk/w/training-gym-clothing-58jtoz6ymx6) - [ \ Nike Universa \ Women's Medium-Support Mesh Sports Bra \ __74,99 €__](https://www.nike.com/sk/t/universa-womens-medium-support-mesh-sports-bra-lGC6m8zq/IR7928-486) - [ \ Nike Universa \ Women's High-Waisted 7/8 Mesh Leggings \ __119,99 €__](https://www.nike.com/sk/t/universa-womens-high-waisted-7-8-mesh-leggings-Z1zsHKKj/IM9781-486) - [ \ Nike Universa \ Women's High-Waisted 12.5cm (approx.) Biker Shorts with No Front Seam \ __69,99 €__](https://www.nike.com/sk/t/universa-womens-high-waisted-12-5cm-approx-biker-shorts-with-no-front-seam-BzPHnp/HQ6832-010) - [ \ Nike Universa \ Women's Tank Top \ __59,99 €__](https://www.nike.com/sk/t/universa-womens-tank-top-iaTqZM4e/IO9967-654) - [Nike 24.7 ImpossiblySoft \ Women's Dri-FIT Mid-Rise Joggers \ __99,99 €__](https://www.nike.com/sk/t/24-7-impossiblysoft-womens-dri-fit-mid-rise-joggers-0grtJD/HQ8184-104) - [Nike Pro \ Men's Dri-FIT T-Shirt \ __37,99 €__](https://www.nike.com/sk/t/pro-dri-fit-t-shirt-mwzQYTEk/IH1947-100) - [Nike Primary NanoKnit \ Men's Dri-FIT UV Protection Long-Sleeve Performance Top \ __74,99 €__](https://www.nike.com/sk/t/primary-nanoknit-dri-fit-uv-protection-long-sleeve-top-FE5RkXj8/II1302-010) - [Nike Pro Seamless \ Women's Dri-FIT Cropped Tank Top \ __39,99 €__](https://www.nike.com/sk/t/pro-seamless-womens-dri-fit-cropped-tank-top-lSC5oala/IB9414-570) - [Nike Pro Sculpt \ Women's Dri-FIT High-Waisted 12.5cm (approx.) Biker Shorts \ __47,99 €__](https://www.nike.com/sk/t/pro-sculpt-womens-dri-fit-high-waisted-12-5cm-approx-biker-shorts-LcpuyHfN/IB9103-412) - [Nike Universa \ Women's High-Waisted 7/8 Leggings with No Front Seam \ __109,99 €__](https://www.nike.com/sk/t/universa-womens-high-waisted-7-8-leggings-with-no-front-seam-QBPbCq/HQ6813-010) ## What Are Compound Exercises? Compound exercises are movements that "recruit one or more large muscle areas and involve two or more primary joints", said Enja Schenck, MS, CSCS. Here are some key examples of the best compound exercises: - Squat - [Deadlift](https://www.nike.com/sk/a/squats-vs-deadlifts) - Lunge - Step-up - Push-up - Chin-up - Good morning - Bench press - Overhead press - Row Compound exercises differ from single-joint exercises, which "recruit smaller muscle areas and involve only one primary joint, such as the upper arm, neck, forearm, lower back or lower leg", Schenck said. One example? A bicep curl, which targets your bicep. With the elbow only moving, the [biceps brachii muscle](https://rad.washington.edu/muscle-atlas/biceps-brachii/) is what creates the force during the concentric movement (as you're curling up, the muscle shortens) and eccentric movement (as you move back to the starting position, the muscle lengthens). Compare a single-joint exercise like the bicep curl to a compound exercise like an overhead press. In the overhead press, you hold one weight in each hand, starting up by your shoulders. Then, both the elbow and the shoulder joint move as you press the weights up overhead and then back down to the starting position. Both the elbow and shoulder joint, as well as the surrounding muscle groups, are called upon to complete the move. Compare an isolated or single-joint exercise like the bicep curl, to a compound exercise such as the deadlift. Another example of a compound movement is a deadlift. "During a deadlift, you're working pretty much everything in your body. It targets the lats in your back, your posterior chain, such as hamstrings and glutes, as well as core, adductors and others", said Chris Travis, NASM CPT. "Basically, everything in your body has to turn on to perform a deadlift", he said. While not all compound exercises target the full body, it's a good example of how multiple muscles and joints have to fire up to complete the movement. (Related: [9 Benefits of Doing Push-ups Every Day](https://www.nike.com/sk/a/benefits-of-pushups-everyday)) ## 4 Benefits of Compound Exercises Here's the cool thing about compound exercises—because they engage multiple muscle groups, they deliver more bang for your buck, Travis said. Here's how: 1. # 1.Improves Muscular Strength Efficiently Performing compound movements is a [time-efficient](https://www.nike.com/sk/a/how-long-should-a-workout-be) and convenient way to increase muscle growth and strength and deliver similar results compared to single-joint exercises, according to [a review](https://sci-hub.se/10.1007/s40279-016-0627-5) of 23 studies. (However, in certain instances, single-joint exercises are best, such as correcting muscle imbalances in a bodybuilding or rehabilitation programme.) This is valuable when you lack time for resistance training. When you're working multiple muscle groups in one movement, you can use these moves to create an efficient full-body workout. This is great news, especially if you have trouble fitting in regular strength work—you don't have to be in the gym for hours. 2. # 2.Can Lead to Greater Strength Gains The more muscle groups recruited in a strength exercise, the [greater levels of tissue-building hormones](https://pubmed.ncbi.nlm.nih.gov/15831061/#:~:text=Anabolic%20hormones%20such%20as%20testosterone,an%20adequate%20stimulus%20is%20present.)—testosterone and other anabolic growth hormones—are released, Schenck said. A [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6460214/) on recreational athletes found that while both single-joint and compound (or multi-joint) lower-body exercises lead to strength gains, multi-joint moves were superior in improving muscle strength. Though the differences in strength gain were small, the biggest benefit, said researchers, was that multi-joint exercises delivered these gains in a more time-efficient manner. And, a small-scale study published in a 2017 issue of [Frontiers in Physiology](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/) on young men, found that multi-joint work was also more efficient for improving both strength and cardiorespiratory fitness compared to single-joint exercises. 3. # 3.Targets Your Core Whether you feel it or not, you're typically engaging your core in order to stabilise your body during compound movements, Travis said. [Research shows](https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-018-0150-3) that functional compound movements, such as squats or farmer's carry, were better at developing core stability over certain traditional core exercises, such as the hanging leg raise and sit-ups. Why? These moves work the full kinetic chain, which is the term for interconnected joints and muscles that work together to perform movements, according to the [American Council on Exercise](https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2929/what-is-the-kinetic-chain). For example, the lower kinetic chain consists of body parts from your toes to your spine. That said, you'll still want to add in some [core-specific work](https://www.nike.com/sk/a/best-core-strengthening-exercises) to your routine. Some people place core work at the end of a strength session, but you could also do it before as part of your warm-up, he added. "I like to do some core work to get the body ready to move. This also engages your body to connect your top \[half] to your bottom half before bigger lifts", Travis said, which can help you execute the move properly and with better form, something important for injury prevention. [Planks and their variations](https://www.nike.com/sk/a/what-muscles-do-planks-work), as well as bear crawls, are a few examples. 4. # 4.Can Prime Your Body for Daily Activities During an isolation exercise, you don't need to maintain tension in other muscles. "You can curl the weight up and down without engaging the other parts of your body", Travis said. On the other hand, recruiting more muscle groups and joints in a compound exercise forces your body to do extra work to kick in and stabilise itself, he said. Exercises that mimic the pushing, pulling and squatting done in daily life—from carrying multiple bags of groceries, walking upstairs or picking up children—train your body to do these things more effectively (and safely), said Mike Boyle, a [certified functional strength coach](https://www.certifiedfsc.com/find-a-cfsc/). For instance, the farmer's carry—where you walk holding onto weights or other heavy objects—perfectly mimics the muscle activation (and grip strength) that occurs when carrying groceries. Of course, compound exercises can't do it all. If you are after specific aesthetic goals (for example, to grow a specific muscle group), then you'll probably focus most of your efforts on isolation exercises, Travis said. (Related: [What Are Push-Pull Workouts? Experts Explain](https://www.nike.com/sk/a/push-pull-workouts)) ## Shop Nike training & gym shoes [View All](https://www.nike.com/sk/w/training-gym-shoes-58jtozy7ok) - [Nike Free Metcon 7 \ Women's Training Shoes \ __129,99 €__](https://www.nike.com/sk/t/free-metcon-7-womens-training-shoes-QjtmNuIV/II7406-104) - [Nike Metcon 10 \ Men's Workout Shoes \ __139,99 €__](https://www.nike.com/sk/t/metcon-10-mens-workout-shoes-HGsqH5/HJ1875-500) - [Nike Metcon 10 AMP \ Men's Training Shoes \ __149,99 €__](https://www.nike.com/sk/t/metcon-10-amp-mens-training-shoes-wBOcc5vs/IM3571-001) - [Nike Hybrid RN \ Men's Training Shoes \ __149,99 €__](https://www.nike.com/sk/t/hybrid-rn-mens-training-shoes-pxCEblh5/IV5066-101) - [Nike Hybrid RN \ Women's Training Shoes \ __149,99 €__](https://www.nike.com/sk/t/hybrid-rn-womens-training-shoes-vJP9eDts/IO3815-102) - [Nike Flex Train \ Men's Workout Shoes \ __79,99 €__](https://www.nike.com/sk/t/flex-train-mens-workout-shoes-iB1Ur84X/HV9972-003) - [Nike Free Metcon 7 \ Men's Training Shoes \ __129,99 €__](https://www.nike.com/sk/t/free-metcon-7-mens-training-shoes-vxcFlWBu/II7405-002) - [Nike MC Trainer 4 \ Men's Training Shoes \ __79,99 €__](https://www.nike.com/sk/t/mc-trainer-4-mens-training-shoes-9TCAw09D/IM3575-001) - [Nike Free Metcon 7 AMP \ Men's Training Shoes \ __139,99 €__](https://www.nike.com/sk/t/free-metcon-7-amp-mens-training-shoes-nHOVwl36/IR0278-001) - [Nike Metcon 10 \ Women's Workout Shoes \ __139,99 €__](https://www.nike.com/sk/t/metcon-10-womens-workout-shoes-Fcz372/HQ2620-102) ## What To Know Before Trying Compound Exercises Before jumping into a routine, keep these three things top of mind to stay safe and motivated: 1. # 1.Form Matters Technique is important throughout any type of strength training—and that's especially true in a compound exercise. First, learn how to [perform each move](https://www.nike.com/sk/a/what-is-calisthenics-workout) with proper form without weights. Then, once you've nailed the move, progress to weighted movements, but increase the weight slowly, Travis advised. Consider working with a certified personal trainer or strength and conditioning specialist to master your form. 2. # 2.Engage Muscles First "Because there are so many muscles involved in compound exercises, the likelihood of injury is greater, too", Schenck said. One of the major roles of muscles is to protect the joints. You can do this by "pre-engaging" your body (or activating your muscles) before and throughout the movement, she advised. 3. # 3.Give It Time Strength and visual changes don't come overnight. "It takes roughly four to six weeks for the body to learn how to properly perform a movement", Schenck said. As such, strength gains and body composition changes take longer to become apparent. What is happening—and this is important—is that your brain and nervous system are learning to execute each movement more efficiently, she said. Be patient and stick to your routine and you'll see the benefits soon. Words by Jessica Migala Originally published: 11 November 2022 ## Related Stories -  [](https://www.nike.com/sk/a/what-muscles-do-planks-work) # Sport & activity # All the Muscles That Fire Up In a Plank -  [](https://www.nike.com/sk/a/workout-for-beginner) # Sport & Activity # Starting to Build a Fitness Routine? Try This Trainer-Approved Workout for Beginners -  [](https://www.nike.com/sk/a/treadmill-workouts) # Sport & Activity # 3 Treadmill Workouts That Can Boost Your Fitness -  [](https://www.nike.com/sk/a/best-calf-exercises) # Sport & Activity # 6 Calf Exercises Physiotherapists Want You To Do Every Week -  [](https://www.nike.com/sk/a/how-to-do-power-clean) # Sport & Activity # How to Master the Power Clean: 4 Steps for Beginners Resources [Find a Store](https://www.nike.com/sk/retail/) [Nike Journal](https://www.nike.com/sk/stories) [Become a Member](https://www.nike.com/sk/membership) [Feedback](https://www.nike.com#site-feedback) [Promo Codes](https://www.nike.com/sk/promo-code) [Product Advice](https://www.nike.com/sk/product-advice) [Running Shoe Finder](https://www.nike.com/sk/running/shoe-finder) Help [Get Help](https://www.nike.com/sk/help) [Order Status](https://www.nike.com/sk/orders/details) [Shipping and Delivery](https://www.nike.com/sk/help/a/shipping-delivery-gs) [Returns](https://www.nike.com/sk/help/a/returns-policy-gs) [Payment Options](https://www.nike.com/sk/help/a/payment-options-gs) [Contact Us](https://www.nike.com/sk/help/#contact) [Reviews](https://www.nike.com/sk/help/a/reviews) Company [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/sk/sustainability) [Accessibility](https://www.nike.com/accessibility) [Accessibility Statement](https://www.nike.com/sk/accessibility/statement) [Purpose](https://www.nike.com/sk/purpose) [Nike Coaching](https://www.nike.com/sk/coaching) Community Discounts [Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55e7b273c5b3a03a5b76d/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx4IPOiRLg%24) [Teacher](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa39c3f2fd1cd3069932/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5n4vwR-Q%24) [Resources](https://www.nike.com/sk/help) [Find a Store](https://www.nike.com/sk/retail/) [Nike Journal](https://www.nike.com/sk/stories) [Become a Member](https://www.nike.com/sk/membership) [Feedback](https://www.nike.com#site-feedback) [Promo Codes](https://www.nike.com/sk/promo-code) [Product Advice](https://www.nike.com/sk/product-advice) [Running Shoe Finder](https://www.nike.com/sk/running/shoe-finder) [Help](https://www.nike.com/sk/help) [Get Help](https://www.nike.com/sk/help) [Order Status](https://www.nike.com/sk/orders/details) [Shipping and Delivery](https://www.nike.com/sk/help/a/shipping-delivery-gs) [Returns](https://www.nike.com/sk/help/a/returns-policy-gs) [Payment Options](https://www.nike.com/sk/help/a/payment-options-gs) [Contact Us](https://www.nike.com/sk/help/#contact) [Reviews](https://www.nike.com/sk/help/a/reviews) [Company](https://about.nike.com/en) [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/sk/sustainability) [Accessibility](https://www.nike.com/accessibility) [Accessibility Statement](https://www.nike.com/sk/accessibility/statement) [Purpose](https://www.nike.com/sk/purpose) [Nike Coaching](https://www.nike.com/sk/coaching) ## Community Discounts [Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55e7b273c5b3a03a5b76d/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx4IPOiRLg%24) [Teacher](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa39c3f2fd1cd3069932/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5n4vwR-Q%24) Slovakia (Slovak Republic) - © 2026 Nike, Inc. All rights reserved - Guides - [Nike Air](https://www.nike.com/sk/air) - [Nike Air Max](https://www.nike.com/sk/air-max) - [Nike FlyEase](https://www.nike.com/sk/flyease) - [Nike Pegasus](https://www.nike.com/sk/running/runningzoom-pegasus-37) - [Nike React](https://www.nike.com/sk/react) - [Nike Vaporfly](https://www.nike.com/sk/running/vaporfly) - [Terms of Use](https://agreementservice.svs.nike.com/sk/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike.unite&country=SK&language=en&requestType=redirect) - [Terms of Sale](https://www.eshopworld.com/shoppers/help/terms-and-conditions-of-sale-en/) - [Company Details](https://www.nike.com/sk/help/a/company-details) - [Privacy & Cookie Policy](https://agreementservice.svs.nike.com/sk/en_gb/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.nikedotcom.web&country=sk&language=en&requestType=redirect) - [Privacy & Cookie Setting](https://www.nike.com/sk/guest/settings/privacy) ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)