Compound Exercises

The best compound exercise training

No time for gym with all the Christmas partying? Stressed out and tired at work but no time to exercise...?  We have the solution for you!

At this time of year it can be so tricky to maintain your weekly exercise routine with all the extra commitments. Not to mention how tempting it is to hit that snooze button just one more time instead of going to your pilates class. But what if there was an exercise program you could do at home that still followed the philosophy of pilates training, targeted all your important muscle groups, focused on your posture and required just one bit of theraband and ten minutes of your day? Read on…compound exercise training just might be for you…

Short, sharp and effective!!!

What are compound exercises and why do them?

Compound exercises are movements that require more than one muscle group to perform the activity. For example, using your lower limbs whilst providing resistance to the upper limbs at the same time. It allows you to safely and effectively strengthen multiple muscle groups at once.

What are the benefits of compound exercise training?

Compound type movements allow you to burn more energy and therefore more calories, facilitate more effective muscle growth and elevate your metabolism all at the one time.

Whilst still ticking the box of all the other fantastic effects that exercise gives you:

  • Reduced stress and tension
  • Increased energy levels
  • Improved sleep
  • Stronger bones
  • Improved mood
  • Weight loss

How will full body exercises with my aches and pains?

Compound exercise training purposefully targets those important muscles groups that we need to complete our activities of daily living. The particular exercises chosen below focus primarily on gluteal strengthening, core strengthening and upper limb strengthening. These muscle groups are essential for hip stability, reducing lower back pain and maintaining a healthy and balanced posture. Putting in a little effort each day to fire up these global and postural muscles can prevent old injuries reoccurring and keep those niggles and mild aches at bay.

1.   Squat Pulls

  • Tie theraband to a door handle
  • Squat down keeping knees in line with toes and weight in your heels
  • As you return to standing straighten your legs, squeeze your gluteals and pull your arms straight by your side
  • Repeat for one minute

Note: Ensure to engage you core muscles whilst performing this activity.

2.   Lunge Pulls

  • Stand with one leg in front of the other
  • Ensure the back heel is off the ground
  • Safely lower down into a lunge position making sure your knee stays in line with your front toe
  • As you return to standing pull one arm with a bent elbow on the theraband
  • Repeat for one minute on each leg

Note: Be careful not to twist your hips or your shoulders when performing this movement and again engage your core muscles.

3.   Bridge Pulls

  • Lying on your back place your hands shoulder width apart on the band
  • Push through your heels and lift your bottom up off the ground keeping your weight in your heels
  • When you are at the top of the movement carefully pull the band apart like a chest press action
  • Return hands together and lower hips down
  • Repeat for one minute

Note: Only lift your hips as high as is comfortable for your lower spine.

4.   Pushup stars

  • Tie your calves up with the theraband
  • Make sure wrists are directly under shoulders as you start in a pushup position (knees or toes)
  • Slowly lower chest and whole body down to the ground
  • Lift legs and arms in to a star position so all limbs are just off the ground
  • Return hands under shoulders and push back up in one fluid movement to the starting pushup position.
  • Repeat for one minute

Note: Ensure your hips lift at the same time as your upper body as to avoid any unnecessary compression in the lower back.


These exercises are designed for people who have no injury concerns. If you have an injury or not sure how to modify the above exercises to suit your needs we strongly suggest to book in with one of our friendly physios or exercise physiologists so they can tailor a theraband home program to accommodate for your needs.