With compound movements, you get the most bang for your buck in terms of time spent in the gym, so it’s best to place these at the start where you’re feeling the freshest and most prepared.
The main six compound movements are the deadlift, squat, row, chin up, bench press, and overhead press.
The squat develops strength, power, and coordination in the lower body including the legs, glutes, lower back, and abs.
The dumbbell lunge is a great movement for identifying any imbalances in your lower legs that can then help you to improve on your main movements.