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Welcome to the compound exercises page! Below you'll find a list of all the compound exercises we have listed in our datatbase. Each compound exercise video comes with detailed instructions, pictures and tips on how to get the most out of the exercise!

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COMPOUND EXERCISES LIST:

Abs Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
Abdominal Barbell Rollouts	Abs	Lower Back, Shoulders	barbell
Twisting Decline Dumbbell Situps	Abs	Shoulders, Triceps, Lower Back	dumbbells
Weighted Hanging Knee Raise	Abs	Forearms	dumbbells
Weighted Chair Knee Raise	Abs	None	dumbbells
Twisting Cable Crunch	Abs	None	cables
Decline Cable Knee Raise	Abs	None	cables
Lying Cable Knee Raise	Abs	None	cables
One Leg Lying Cable Knee Raise	Abs	None	cables
Wood Chop	Abs	Shoulders	cables
Low Wood Chop	Abs	Shoulders	cables
Lying Alternate Knee Raise	Abs	None	bodyweight
Lying Leg Raise With Hip Thrust	Abs	None	bodyweight
Bench Jack Knife	Abs	None	bodyweight
Twisting Decline Sit Up	Abs	None	bodyweight
Decline Abdominal Reach	Abs	None	bodyweight
Decline Bench Knee Raise	Abs	None	bodyweight
Decline Bench Alternate Knee Raise	Abs	None	bodyweight
Decline Leg Raise With Hip Thrust	Abs	None	bodyweight
Side Crunch With Leg Lift	Abs	None	bodyweight
Abdominal Air Bike	Abs	None	bodyweight
Seated Leg Tucks	Abs	None	bodyweight
Lying Heel Touches	Abs	None	bodyweight
Roman Chair Knee Raise	Abs	None	bodyweight
Roman Chair Twisting Knee Raise	Abs	None	bodyweight
Exercise Ball Leg Tuck	Abs	None	exerciseball

Back Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
Bent Over Row	Back	Biceps	barbell
Reverse Grip Bent Over Row	Back	Biceps	barbell
EZ Bar Reverse Grip Bent Over Row	Back	Biceps	barbell
Close Grip Bent Over Row	Back	Biceps	barbell
One Arm Bent Over Row	Back	Biceps	barbell
Incline Bench Barbell Row	Back	Biceps	barbell
Reverse Grip Incline Bench Barbell Row	Back	Biceps	barbell
Bent Over Dumbbell Row	Back	Biceps	dumbbells
Reverse Grip Bent Over Dumbbell Row	Back	Biceps	dumbbells
Palms In Bent Over Dumbbell Row	Back	Biceps	dumbbells
One Arm Dumbbell Row	Back	Biceps	dumbbells
Incline Bench Two Arm Dumbbell Row	Back	Biceps	dumbbells
Reverse Grip Incline Bench Two Arm Dumbbell Row	Back	Biceps	dumbbells
Palm Rotational Row	Back	Biceps	dumbbells
Seated Cable Row	Back	Biceps	cables
One Arm Seated Cable Row	Back	Biceps	cables
Seated Row Using Rope	Back	Biceps	cables
Rope Crossover Seated Row	Back	Biceps	cables
Standing One Arm Cable Row	Back	Biceps	cables
Seated High Cable Row	Back	Biceps	cables
Incline Bench Cable Row	Back	Biceps	cables
Reverse Grip Incline Bench Cable Row	Back	Biceps	cables
Incline Bench Cable Row (Rope Extension)	Back	Biceps	cables
Cable Palm Rotational Row	Back	Biceps	cables
Lat Pull Down	Back	Biceps	machines
Behind Neck Lat Pull Down	Back	Biceps	machines
Reverse Grip Lat Pull Down	Back	Biceps	machines
Close Grip Lat Pull Down	Back	Biceps	machines
Overhand Close Grip Lat Pull Down	Back	Biceps	machines
Underhand Close Grip Lat Pull Down	Back	Biceps	machines
Rope Lat Pull Down	Back	Biceps	machines
Machine Row	Back	Biceps	machines
One Arm machine Row	Back	Biceps	machines
Machine T-Bar Row	Back	Biceps	machines
Reverse Grip Machine T-Bar Row	Back	Biceps	machines
Smith Machine Bent Over Row	Back	Biceps	machines
Reverse Grip Smith Machine Bent Over Row	Back	Biceps	machines
Smith Machine One Arm Row	Back	Biceps	machines
Wide Grip Pull Up	Back	Biceps	bodyweight
Close Grip Pull Up	Back	Biceps	bodyweight
Rope Pull Up	Back	Biceps	bodyweight
Chin Up	Back, Biceps	Biceps	bodyweight
Wide Grip Chin Up	Back	Biceps	bodyweight
V-Bar Pull Up	Back	Biceps	bodyweight
Inverted Row	Back	Biceps	bodyweight
High Inverted Row	Back	Biceps	bodyweight

Bicep Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
Chin Up	Back, Biceps	Biceps	bodyweight
Alternate Seated Hammer Curl	Biceps	Forearms	dumbbells

Calf Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
No compound exercises were found for this muscle group.

Chest Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
Barbell Bench Press	Chest	Shoulders, Triceps	barbell
Wide Grip Bench Press	Chest	Shoulders, Triceps	barbell
Close Grip Chest Press	Chest	Shoulders, Triceps	barbell
Reverse Grip Bench Press	Chest	Shoulders, Triceps	barbell
Wide Reverse Grip Bench Press	Chest	Shoulders, Triceps	barbell
Guillotine Press	Chest	Shoulders, Triceps	barbell
Incline Bench Press	Chest	Shoulders, Triceps	barbell
Reverse Grip Incline Bench Press	Chest	Shoulders, Triceps	barbell
Decline Bench Press	Chest	Shoulders, Triceps	barbell
Floor Bench Press	Chest	Shoulders, Triceps	barbell
Barbell Pullover And Press	Chest	Shoulders, Triceps, Lats	barbell
Dumbbell Bench Press	Chest	Shoulders, Triceps	dumbbells
Alternate Dumbbell Bench Press (high start)	Chest	Shoulders, Triceps	dumbbells
Alternate Dumbbell Bench Press (low start)	Chest	Shoulders, Triceps	dumbbells
Incline Dumbbell Bench Press	Chest	Shoulders, Triceps	dumbbells
Decline Dumbbell Bench Press	Chest	Shoulders, Triceps	dumbbells
Reverse Dumbbell Bench Press	Chest	Shoulders, Triceps	dumbbells
Palms In Dumbbell Bench Press	Chest	Shoulders, Triceps	dumbbells
Palms In Incline Dumbbell Bench Press	Chest	Shoulders, Triceps	dumbbells
Palms In Decline Dumbbell Bench Press	Chest	Shoulders, Triceps	dumbbells
One Arm Dumbbell Bench Press	Chest	Shoulders, Triceps	dumbbells
Dumbbell Floor Press	Chest	Shoulders, Triceps	dumbbells
Cable Chest Press	Chest	Shoulders, Triceps	dumbbells
Cable Inner Chest Press	Chest	Shoulders	cables
Hammer Strength Bench Press	Chest	Shoulders, Triceps	machines
Smith Machine Bench Press	Chest	Shoulders, Triceps	machines
Smith Machine Wide Grip Bench Press	Chest	Shoulders, Triceps	machines
Incline Smith Machine Bench Press	Chest	Shoulders, Triceps	machines
Decline Smith Machine Bench Press	Chest	Shoulders, Triceps	machines
Chest Dip	Chest	Shoulders, Triceps	bodyweight
Push Up	Chest	Shoulders, Triceps	bodyweight
Wide Grip Push Ups	Chest	Shoulders, Triceps	bodyweight
Deep Push Ups	Chest	Shoulders, Triceps	bodyweight
Incline Push Ups	Chest	Shoulders, Triceps	bodyweight
Knee Pushups	Chest	Shoulders, Triceps	bodyweight
Bench Pushups	Chest	Shoulders, Triceps	bodyweight
1 Leg Pushup	Chest	Shoulders, Triceps, Abdominals	bodyweight
Exercise Ball Dumbbell Press	Chest	Shoulders, Triceps	exerciseball
Exercise Ball Push Up	Chest	Shoulders, Triceps	exerciseball
Incline Exercise Ball Push Up	Chest	Shoulders, Triceps	exerciseball
Weighted Chest Dip	Chest	Shoulders, Triceps	other

Forearm Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
No compound exercises were found for this muscle group.

Glutes Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
1/4 Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
1/2 Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Deep Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Squat To Bench	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Narrow Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Wide Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Overhead Squat	Quadriceps, Hamstrings, Glutes	Shoulders	barbell
Front Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Front Squat To Bench	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Sumo Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Zerchers squat	Quadriceps, Hamstrings, Glutes	Lower Back	barbell
Box Squat (shown with bench)	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Hack Squat	Quadriceps, Hamstrings, Glutes	Forearms, Lower Back, Traps, Shoulders	barbell
One Leg Barbell Squat	Quadriceps, Hamstrings, Glutes	Core	barbell
Speed Squats	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Jumping Squats	Quadriceps, Hamstrings, Glutes	Core, Calves	barbell
Barbell Side Split Squat	Quadriceps, Hamstrings, Glutes	Calves, Core	barbell
Deadlift	Quadriceps, Hamstrings, Glutes	Back	barbell
Barbell Lunge	Quadriceps, Hamstrings, Glutes	Calves, Core	barbell
Barbell Rear Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	barbell
Barbell Side Lunge	Quadriceps, Hamstrings, Glutes	Calves, Core	barbell
Walking Barbell Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	barbell
Decline Bench Barbell Lunge	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Step Ups	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Split Jump	Quadriceps, Hamstrings, Glutes	Core	barbell
Dumbbell Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Pile Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Frog Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Dumbbell Squat To Bench	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Dumbbell Jumping Squat	Quadriceps, Hamstrings, Glutes	Core	dumbbells
Dumbbell Wall Squat	Quadriceps, Hamstrings, Glutes	Core	dumbbells
One Leg Dumbbell Squat (AKA Bulgarian squat)	Quadriceps, Hamstrings, Glutes	Core	dumbbells
Dumbbell Step Up	Quadriceps, Hamstrings, Glutes	None	dumbbells
Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Dumbbell Rear Lunge	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Dumbbell Side Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	dumbbells
Dumbbell Walking Lunge	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Incline Bench Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	None	dumbbells
Dumbbell Deadlift	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Dumbbell Split Jump	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Bench One Leg Dumbbell Squat	Quadriceps, Hamstrings, Glutes	None	dumbbells
45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
One Leg 45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
Narrow Stance 45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
Wide Stance 45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
Hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
One Leg Hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Narrow Hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Wide hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Reverse hack Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Calves, Core	machines
Narrow Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Wide Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Smith Machine Squat To Bench	Quadriceps, Hamstrings, Glutes	Core	machines
Feet Forward Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Smith Machine Zercher Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Smith Machine One Leg Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Smith Machine Front Squat	Quadriceps, Hamstrings, Glutes	Core, Shoulders	machines
Smith Machine Lunge	Quadriceps, Hamstrings, Glutes	None	machines
Smith Machine Deadlift	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	machines
Bodyweight Squat	Quadriceps, Hamstrings, Glutes	Core	bodyweight
One Leg Bodyweight Squat	Quadriceps, Hamstrings, Glutes	Core	bodyweight
Bodyweight Wall Squat	Quadriceps, Hamstrings, Glutes	Core	bodyweight
One Leg Bodyweight Wall Squat	Quadriceps, Hamstrings, Glutes	None	bodyweight
Sissy Squat	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Jump Squat	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Rear Bodyweight Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Side Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Walking Lunge	Quadriceps, Hamstrings, Glutes	Calves	bodyweight
Incline Bench Bodyweight Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Step Up	Quadriceps, Hamstrings, Glutes	None	bodyweight
Exercise Ball Wall Squat	Quadriceps, Hamstrings, Glutes	None	exerciseball
Weighted Exercise Ball Wall Squat	Quadriceps, Hamstrings, Glutes	None	exerciseball
Weighted Squat	Quadriceps, Hamstrings, Glutes	Lower Back, Core	other
Weighted Sissy Squat	Quadriceps, Hamstrings, Glutes	Calves, Core	other

Hamstring Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
1/4 Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
1/2 Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Deep Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Squat To Bench	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Narrow Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Wide Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Overhead Squat	Quadriceps, Hamstrings, Glutes	Shoulders	barbell
Front Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Front Squat To Bench	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Sumo Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Zerchers squat	Quadriceps, Hamstrings, Glutes	Lower Back	barbell
Box Squat (shown with bench)	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Hack Squat	Quadriceps, Hamstrings, Glutes	Forearms, Lower Back, Traps, Shoulders	barbell
One Leg Barbell Squat	Quadriceps, Hamstrings, Glutes	Core	barbell
Speed Squats	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Jumping Squats	Quadriceps, Hamstrings, Glutes	Core, Calves	barbell
Barbell Side Split Squat	Quadriceps, Hamstrings, Glutes	Calves, Core	barbell
Deadlift	Quadriceps, Hamstrings, Glutes	Back	barbell
Barbell Lunge	Quadriceps, Hamstrings, Glutes	Calves, Core	barbell
Barbell Rear Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	barbell
Barbell Side Lunge	Quadriceps, Hamstrings, Glutes	Calves, Core	barbell
Walking Barbell Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	barbell
Decline Bench Barbell Lunge	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Step Ups	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Split Jump	Quadriceps, Hamstrings, Glutes	Core	barbell
Dumbbell Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Pile Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Frog Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Dumbbell Squat To Bench	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Dumbbell Jumping Squat	Quadriceps, Hamstrings, Glutes	Core	dumbbells
Dumbbell Wall Squat	Quadriceps, Hamstrings, Glutes	Core	dumbbells
One Leg Dumbbell Squat (AKA Bulgarian squat)	Quadriceps, Hamstrings, Glutes	Core	dumbbells
Dumbbell Step Up	Quadriceps, Hamstrings, Glutes	None	dumbbells
Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Dumbbell Rear Lunge	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Dumbbell Side Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	dumbbells
Dumbbell Walking Lunge	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Incline Bench Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	None	dumbbells
Dumbbell Deadlift	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Dumbbell Split Jump	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Bench One Leg Dumbbell Squat	Quadriceps, Hamstrings, Glutes	None	dumbbells
45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
One Leg 45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
Narrow Stance 45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
Wide Stance 45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
Hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
One Leg Hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Narrow Hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Wide hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Reverse hack Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Calves, Core	machines
Narrow Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Wide Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Smith Machine Squat To Bench	Quadriceps, Hamstrings, Glutes	Core	machines
Feet Forward Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Smith Machine Zercher Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Smith Machine One Leg Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Smith Machine Front Squat	Quadriceps, Hamstrings, Glutes	Core, Shoulders	machines
Smith Machine Lunge	Quadriceps, Hamstrings, Glutes	None	machines
Smith Machine Deadlift	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	machines
Bodyweight Squat	Quadriceps, Hamstrings, Glutes	Core	bodyweight
One Leg Bodyweight Squat	Quadriceps, Hamstrings, Glutes	Core	bodyweight
Bodyweight Wall Squat	Quadriceps, Hamstrings, Glutes	Core	bodyweight
One Leg Bodyweight Wall Squat	Quadriceps, Hamstrings, Glutes	None	bodyweight
Sissy Squat	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Jump Squat	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Rear Bodyweight Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Side Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Walking Lunge	Quadriceps, Hamstrings, Glutes	Calves	bodyweight
Incline Bench Bodyweight Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Step Up	Quadriceps, Hamstrings, Glutes	None	bodyweight
Exercise Ball Wall Squat	Quadriceps, Hamstrings, Glutes	None	exerciseball
Weighted Exercise Ball Wall Squat	Quadriceps, Hamstrings, Glutes	None	exerciseball
Weighted Squat	Quadriceps, Hamstrings, Glutes	Lower Back, Core	other
Weighted Sissy Squat	Quadriceps, Hamstrings, Glutes	Calves, Core	other

Quadriceps Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
1/4 Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
1/2 Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Deep Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Squat To Bench	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Narrow Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Wide Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Overhead Squat	Quadriceps, Hamstrings, Glutes	Shoulders	barbell
Front Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Front Squat To Bench	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Sumo Squat	Quadriceps, Hamstrings, Glutes	Calves, Lower Back, Core	barbell
Zerchers squat	Quadriceps, Hamstrings, Glutes	Lower Back	barbell
Box Squat (shown with bench)	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Hack Squat	Quadriceps, Hamstrings, Glutes	Forearms, Lower Back, Traps, Shoulders	barbell
One Leg Barbell Squat	Quadriceps, Hamstrings, Glutes	Core	barbell
Speed Squats	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Jumping Squats	Quadriceps, Hamstrings, Glutes	Core, Calves	barbell
Barbell Side Split Squat	Quadriceps, Hamstrings, Glutes	Calves, Core	barbell
Deadlift	Quadriceps, Hamstrings, Glutes	Back	barbell
Barbell Lunge	Quadriceps, Hamstrings, Glutes	Calves, Core	barbell
Barbell Rear Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	barbell
Barbell Side Lunge	Quadriceps, Hamstrings, Glutes	Calves, Core	barbell
Walking Barbell Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	barbell
Decline Bench Barbell Lunge	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Step Ups	Quadriceps, Hamstrings, Glutes	Core	barbell
Barbell Split Jump	Quadriceps, Hamstrings, Glutes	Core	barbell
Dumbbell Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Pile Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Frog Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Dumbbell Squat To Bench	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Dumbbell Jumping Squat	Quadriceps, Hamstrings, Glutes	Core	dumbbells
Dumbbell Wall Squat	Quadriceps, Hamstrings, Glutes	Core	dumbbells
One Leg Dumbbell Squat (AKA Bulgarian squat)	Quadriceps, Hamstrings, Glutes	Core	dumbbells
Dumbbell Step Up	Quadriceps, Hamstrings, Glutes	None	dumbbells
Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Dumbbell Rear Lunge	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Dumbbell Side Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	dumbbells
Dumbbell Walking Lunge	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Incline Bench Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	None	dumbbells
Dumbbell Deadlift	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	dumbbells
Dumbbell Split Jump	Quadriceps, Hamstrings, Glutes	Calves	dumbbells
Bench One Leg Dumbbell Squat	Quadriceps, Hamstrings, Glutes	None	dumbbells
45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
One Leg 45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
Narrow Stance 45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
Wide Stance 45 Degree Leg Press	Quadriceps, Hamstrings, Glutes	None	machines
Hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
One Leg Hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Narrow Hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Wide hack Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Reverse hack Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Calves, Core	machines
Narrow Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Wide Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Smith Machine Squat To Bench	Quadriceps, Hamstrings, Glutes	Core	machines
Feet Forward Smith Machine Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Smith Machine Zercher Squat	Quadriceps, Hamstrings, Glutes	Lower Back	machines
Smith Machine One Leg Squat	Quadriceps, Hamstrings, Glutes	Core	machines
Smith Machine Front Squat	Quadriceps, Hamstrings, Glutes	Core, Shoulders	machines
Smith Machine Lunge	Quadriceps, Hamstrings, Glutes	None	machines
Smith Machine Deadlift	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	machines
Bodyweight Squat	Quadriceps, Hamstrings, Glutes	Core	bodyweight
One Leg Bodyweight Squat	Quadriceps, Hamstrings, Glutes	Core	bodyweight
Bodyweight Wall Squat	Quadriceps, Hamstrings, Glutes	Core	bodyweight
One Leg Bodyweight Wall Squat	Quadriceps, Hamstrings, Glutes	None	bodyweight
Sissy Squat	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Jump Squat	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Rear Bodyweight Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Side Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Walking Lunge	Quadriceps, Hamstrings, Glutes	Calves	bodyweight
Incline Bench Bodyweight Lunge	Quadriceps, Hamstrings, Glutes	None	bodyweight
Bodyweight Step Up	Quadriceps, Hamstrings, Glutes	None	bodyweight
Exercise Ball Wall Squat	Quadriceps, Hamstrings, Glutes	None	exerciseball
Weighted Exercise Ball Wall Squat	Quadriceps, Hamstrings, Glutes	None	exerciseball
Weighted Squat	Quadriceps, Hamstrings, Glutes	Lower Back, Core	other
Weighted Sissy Squat	Quadriceps, Hamstrings, Glutes	Calves, Core	other

Shoulder Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
Military Press	Shoulders	Triceps	barbell
Military Press Behind Neck	Shoulders	Triceps	barbell
Standing Alternating Front/Back Barbell Press	Shoulders	Triceps	barbell
Seated Barbell Press	Shoulders	Triceps	barbell
Seated Barbell Press Behind Neck	Shoulders	Triceps	barbell
Seated Alternating Front/Back Barbell Press	Shoulders	Triceps	barbell
Clean Press	Shoulders	Lower Back, Hamstrings, Biceps, Triceps	barbell
Rear Delt Barbell Row To Neck	Shoulders	Biceps	barbell
Standing Dumbbell Press	Shoulders	Triceps	dumbbells
One Arm Standing Dumbbell Press	Shoulders	Triceps	dumbbells
Alternate Standing Dumbbell Press	Shoulders	Triceps	dumbbells
Standing Palms In Dumbbell Press	Shoulders	Triceps	dumbbells
One Arm Standing Palms In Dumbbell Press	Shoulders	Triceps	dumbbells
Alternate One Arm Standing Palms In Dumbbell Press	Shoulders	Triceps	dumbbells
Standing Arnold Press	Shoulders	Triceps	dumbbells
Alternate Standing Arnold Press	Shoulders	Triceps	dumbbells
One Arm Standing Arnold Press	Shoulders	Triceps	dumbbells
Seated Dumbbell Press	Shoulders	Triceps	dumbbells
Alternate Seated Dumbbell Press	Shoulders	Triceps	dumbbells
One Arm Seated Dumbbell Press	Shoulders	Triceps	dumbbells
Seated Palms In Dumbbell Press	Shoulders	Triceps	dumbbells
Alternate Seated Palms In Dumbbell Press	Shoulders	Triceps	dumbbells
One Arm Seated Palms In Dumbbell Press	Shoulders	Triceps	dumbbells
Seated Arnold Press	Shoulders	Triceps	dumbbells
Alternate Seated Arnold Press	Shoulders	Triceps	dumbbells
One Arm Seated Arnold Press	Shoulders	Triceps	dumbbells
Dublin Press	Shoulders	Triceps	dumbbells
Standing Dublin Press	Shoulders	Triceps	dumbbells
Smith Machine Shoulder Press	Shoulders	Triceps	machines
Smith Machine Shoulder Press Behind Neck	Shoulders	Triceps	machines
Exercise Ball Barbell Press	Shoulders	Triceps	exerciseball
Exercise Ball Dumbbell Press	Shoulders	Triceps	exerciseball

Traps Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
Barbell Upright Row	Traps	Shoulders, Biceps	barbell
Dumbbell Upright Row	Traps	Shoulders, Biceps	dumbbells
One Arm Dumbbell Upright Row	Traps	Shoulders, Biceps	dumbbells
Cable Upright Row	Traps	Shoulders, Biceps	cables
Lying Cable Upright Row	Traps	Shoulders, Biceps	cables
Smith Machine Upright Row	Traps	Shoulders, Chest	machines

Triceps Compound Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Equipment Used
Close Grip Bench Press	Triceps	Shoulders, Chest	barbell
Reverse Grip Close Grip Bench Press	Triceps	Shoulders, Chest	barbell
Close Grip Dumbbell Press	Triceps	Shoulders, Chest	dumbbells
Smith Machine Close Grip Bench Press	Triceps	Shoulders, Chest	machines
Smith Machine Reverse Close Grip Bench Press	Triceps	Shoulders, Chest	machines
Close Grip Push Up	Triceps	Chest, Shoulders	bodyweight
Tricep Dips	Triceps	Chest, Shoulders	bodyweight
Bench Dips	Triceps	Shoulders	bodyweight
Single Bench Dip	Triceps	Shoulders	bodyweight
Three Bench Dip	Triceps	Shoulders,Chest	bodyweight
Exercise Ball Dip	Triceps	Shoulders	exerciseball
Weighted Tricep Dips	Triceps	Shoulders, Chest	other
Weighted Bench Dips	Triceps	Shoulders	other
Weighted Three Bench Dips	Triceps	Shoulders,Chest	other

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