These multi-joint movements engage multiple muscle groups simultaneously, leading to more efficient workouts and greater overall gains.
Remember to prioritize proper form and technique to maximize results and reduce the risk of injury.
Keep reading to learn all about the best compound exercises for a lean lower body.
Shutterstock
Squats
This list of compound exercises for a lean lower body kicks off with the squat.
Stand with your feet shoulder-width apart, toes slightly pointed outward.
Engage your core, and keep your chest up as you lower your body down by bending your knees.
Shutterstock
Lower yourself until your thighs are parallel to the ground or as low as comfortable.
Push through your heels to return to the starting position, squeezing your glutes at the top.
Stand with your feet hip-width apart, toes pointing forward, and a barbell in front of you.
Shutterstock
Keep your back straight and your chest up as you lift the bar by driving through your heels.
Stand tall, squeezing your glutes at the top, then lower the bar back down with control.
Stand tall with your feet together.
Shutterstock
Take a step forward with one leg, bending both knees to lower your body toward the ground.
Lower until both knees are at 90-degree angles, keeping your front knee aligned with your ankle.
Perform three sets of 10 to 12 reps per leg.
Shutterstock
Stand facing away from a bench or elevated surface with one foot resting on it behind you.
Lower your body down by bending your front knee until your thigh is parallel to the ground.
Keep your torso upright and your chest lifted throughout the movement.
Shutterstock
Push through the heel of your front foot to return to the starting position.
Perform three sets of eight to 10 reps per leg.
Stand in front of a sturdy bench or an elevated platform.
Shutterstock
Step onto the bench with one foot, driving through the heel to lift your body.
Bring your other foot up to meet it, then step back down with control.
Alternate legs or complete all reps on one leg before switching.
Shutterstock
Perform three sets of 10 to 12 reps per leg.
Hinge at the hips, and push your hips back as you lower the weight toward the ground.
Keep a slight bend in your knees, and maintain a flat back throughout the movement.
Shutterstock
Stand in front of a sturdy box or platform with your feet hip-width apart.
Lower into a quarter squat position, then explode upward, swinging your arms for momentum.
Land softly on top of the box, using your legs to absorb the impact.
Shutterstock
Step back down, and repeat immediately, or rest briefly between reps.
Perform three sets of six to eight reps.
Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.
Shutterstock
Engage your core, and squeeze your glutes as you lift your hips toward the ceiling.
Pause at the top, then lower your hips back down with control.
Avoid arching your lower back excessively, and focus on squeezing your glutes at the top of the movement.
Release the safety locks, and push the weight sled away by extending your legs.
Lower the weight sled by bending your knees until they reach a 90-degree angle.
Push through your heels to press the weight sled back up to the starting position.
Hinge at the hips, and lower the kettlebell between your legs, keeping your back flat.
Explosively drive your hips forward, and swing the kettlebell up to chest level.
Allow the kettlebell to swing back down between your legs, then immediately begin the next rep.
Perform three sets of 15 to 20 reps.
