For people who want to exercise for their overall health, compound movements are a godsend. Because compound exercises work multiple muscle groups, they burn more calories than single exercises and help you achieve a full-body workout in less time. There is also a lot of crossover between compound and functional exercises, which mirror the movements you perform in your daily life.
Compound exercises typically involve two or three muscle groups, so if you’re a certified personal trainer Rachel Sacerdoti I posted a reel featuring one exercise to increase engagement eight Muscle groups that stopped scrolling.
From dumbbell swings to overhead lunges, Sacerdoti targets the quadriceps, glutes, hamstrings, calves, core, shoulders, upper back and forearms, building strength and improving overall body coordination. I explained that this is a great way to
When asked why he chose this move, Sacerdoti replied, “It has little impact.” “This means it’s gentle on your joints and offers great strength-building benefits at the same time.” You can incorporate this move into your strength training, or just take five minutes to perform this one move. You can still get the effect. Sacerdoti agreed that if you’re short on time, a few swings and overhead lunges can be an effective short workout that works multiple key muscles at once. Here’s how to perform the move:
See how to exercise
“When lunging, make sure your front knee stays in line with your toes and doesn’t fall inward,” Sacerdoti says. “Hold the dumbbells overhead with your arms fully extended and engage your core to maintain stability. Inhale as you lower the dumbbells and swing them down toward the floor in a controlled manner, keeping your core engaged. Hinge slightly at the hips and lock your legs. Exhale and swing the dumbbells over your head, returning to a lunge position.
Sacerdoti also advised starting with lighter weights until you get the hang of the movement. “This is a compound exercise, so take plenty of rest (45 to 60 seconds) between sets if needed, especially at first,” Sacerdoti says.
