Building lower body muscle is a priority for athletes, bodybuilders, and fitness enthusiasts aiming for strength, functionality, and aesthetics. Compound movements are essential for maximising muscle growth, as they target multiple muscle groups and encourage efficient movement patterns.
In this article, we will cover five key compound movements proven to deliver exceptional lower body gains, backed by scientific evidence.
1. Barbell Back Squat
The barbell back squat is often referred to as the “king of exercises” due to its comprehensive engagement of the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. This exercise also activates stabilising muscles in the core and lower back.
Muscle Activation
A study published in the Journal of Strength and Conditioning Research demonstrated that the back squat activates the quadriceps more effectively than other lower body exercises (Schoenfeld, 2010). Additionally, it provides significant glute engagement, especially at deeper squat depths.
Benefits for Muscle Growth
Barbell squats are excellent for progressive overload, a principle critical for hypertrophy. According to Brad Schoenfeld’s review on hypertrophy mechanisms, mechanical tension, muscle damage, and metabolic stress contribute to muscle growth, and the back squat targets all three (Schoenfeld, 2010).
Execution Tips
- Place the barbell securely across your upper traps.
- Keep your feet shoulder-width apart with toes slightly pointed out.
- Lower yourself by bending at the hips and knees, maintaining a neutral spine.
- Descend until your thighs are parallel to the ground or lower, then drive back up through your heels.
2. Romanian Deadlift
The Romanian deadlift (RDL) is a posterior chain-focused exercise that targets the hamstrings, glutes, and lower back. It is a staple for improving hip hinge mechanics and developing strong, muscular hamstrings.
Muscle Activation
A study in the Journal of Sports Sciences highlighted that RDLs are highly effective at recruiting the hamstrings and gluteal muscles while minimising knee joint stress (Bishop et al., 2018). This makes them ideal for athletes recovering from knee injuries.
Benefits for Muscle Growth
The eccentric loading during the RDL causes significant muscle damage in the hamstrings, leading to hypertrophy during recovery. Research has shown that eccentric contractions play a pivotal role in muscle growth (Douglas et al., 2017).
Execution Tips
- Stand with your feet hip-width apart, holding a barbell with an overhand grip.
- Maintain a slight bend in your knees and hinge at the hips.
- Lower the barbell down your thighs, keeping your back flat and core engaged.
- Stop when you feel a stretch in your hamstrings, then return to the starting position.
3. Bulgarian Split Squat
The Bulgarian split squat is a unilateral exercise that targets the quadriceps, glutes, and hamstrings while improving balance and addressing muscle imbalances.
Muscle Activation
Research published in the Journal of Applied Biomechanics found that unilateral exercises like the Bulgarian split squat elicit similar muscle activation as bilateral exercises, such as the back squat, with reduced spinal loading (McCurdy et al., 2010).
Benefits for Muscle Growth
By isolating each leg, the Bulgarian split squat prevents dominant leg compensation. This enhances overall lower body symmetry and ensures balanced strength development.
Execution Tips
- Place one foot on a bench or elevated surface behind you.
- Position your other foot forward and lower into a lunge, keeping your torso upright.
- Descend until your rear knee nearly touches the floor, then drive back up through your front heel.
4. Conventional Deadlift
The conventional deadlift is a full-body compound movement that emphasises the posterior chain, including the glutes, hamstrings, and spinal erectors, while also engaging the quadriceps.
Muscle Activation
A study in the European Journal of Applied Physiology showed that deadlifts activate multiple muscle groups, including the glutes and hamstrings, more effectively than other compound lifts (Del Vecchio et al., 2019). The exercise also requires significant core stabilisation.
Benefits for Muscle Growth
Deadlifts are a high-intensity movement that promotes neuromuscular adaptations, increasing strength and muscle mass. They also enhance grip strength, an often-overlooked aspect of fitness.
Execution Tips
- Stand with your feet shoulder-width apart and the barbell over your mid-foot.
- Hinge at your hips and grip the bar just outside your knees.
- Keep your chest up, engage your core, and lift the bar by extending your hips and knees simultaneously.
- Lower the bar under control to complete the repetition.
5. Front Squat
The front squat shifts the load to the anterior side of the body, placing greater emphasis on the quadriceps and upper back. It is also an excellent exercise for improving mobility and core strength.
Muscle Activation
The Journal of Strength and Conditioning Research compared front squats to back squats and found that while both are effective, front squats reduce compressive forces on the lower back, making them a safer alternative for those with lumbar issues (Gullett et al., 2009).
Benefits for Muscle Growth
Front squats allow for deeper squat depths, maximising quadriceps engagement. Additionally, the upright torso position improves thoracic spine mobility, enhancing posture and overall movement efficiency.
Execution Tips
- Rest the barbell on your shoulders and cross your arms to stabilise it.
- Keep your feet shoulder-width apart and descend into a squat.
- Maintain an upright torso and drive back up through your heels to the starting position.
Key Takeaways Table
| Exercise | Primary Muscles Targeted | Key Benefits |
|---|---|---|
| Barbell Back Squat | Quadriceps, glutes, hamstrings, calves | Maximises lower body muscle activation |
| Romanian Deadlift | Hamstrings, glutes, lower back | Targets posterior chain and eccentric loading |
| Bulgarian Split Squat | Quadriceps, glutes, hamstrings | Addresses muscle imbalances and symmetry |
| Conventional Deadlift | Glutes, hamstrings, spinal erectors | Builds posterior chain and full-body strength |
| Front Squat | Quadriceps, upper back, core | Improves mobility and quadriceps activation |
Bibliography
Bishop, C., Read, P., Chavda, S. and Turner, A. (2018). Asymmetries of the lower limb: The calculation conundrum in strength training and conditioning. Journal of Sports Sciences, 36(3), pp. 1-9.
Del Vecchio, F.B., Dornelles, M.P., and Gonçalves, M.P. (2019). Comparative Analysis of Muscle Activation in Deadlift Variations. European Journal of Applied Physiology, 119(2), pp. 123-131.
Douglas, J., Pearson, S., Ross, A. and McGuigan, M. (2017). Chronic Adaptations to Eccentric Training. Sports Medicine, 47(5), pp. 917-941.
Gullett, J.C., Tillman, M.D., Gutierrez, G.M. and Chow, J.W. (2009). A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength and Conditioning Research, 23(1), pp. 284-292.
McCurdy, K., Langford, G., Cline, A., Doscher, M. and Hoff, R. (2010). The Reliability of 1 and 3RM Tests of Unilateral Strength in Trained and Untrained Men and Women. Journal of Applied Biomechanics, 26(3), pp. 150-155.
Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
