Best compound movements that challenge both mobility and stability

Compound movements are great additions to your workout as they target multiple muscles groups, are functional movements.  It’s an efficient way to maximise your gains in the gym.  Compound exercises also burn more calories as well as challenge your core and stability.

Everyone should include compound movements into the training program. Whether your aim is to improve strength, lose weight or improve your general fitness compound movements are a great way to achieve these goals.

Below are some compound exercises that challenge your mobility, strength and core stability.

Bench press

Muscles targeted:  Pectorals, deltoids, triceps, core

The bench press is one of the most popular exercises among gym goers for a reason.  It targets so many upper body muscles, is a great way to build upper body strength and core stability.


Muscles targeted: Glutes, quads, calves, hamstrings, core

The squat is a great exercise to benefit activities of daily living, general fitness and strength for sporting performance.  This is a great way to build lower body strength



Muscles targeted: Hamstring, glutes, calves, back extensors, quads, core, traps, lats (lattisimus dorsi)

The deadlift is a great exercise that use a large number of muscle groups of the lower body upper body and core!  This is a fantastic way to get a near full body workout from one exercise.



Muscle targeted: Lats, rhomboids, shoulder stabilizers, biceps, back extensors

This exercise can be done as a seated row, bent over row, inverted row and many other variations.  This movement is like reverse of a bench press where you have a pulling motion instead of a push and therefor targets different muscles.

If you include these 4 compound movements into your workouts you will find that you work majority of the muscles in your body, burn more fat in your workout, improve your strength and fitness and challenge your core.


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