Lift Evolve

Compound Lifts for Beginners: How to Squat, Deadlift & Bench Press

Squat

The foundation of lower-body power. Master this, and you master strength.
What is a Squat?
The squat is a compound exercise where you lower your body by bending your hips and knees, then return to standing. It trains your legs, glutes, and core — and builds full-body control.

Primary Muscles Worked

Quadriceps · Glutes · Hamstrings · Core · Lower Back

Step-by-Step Guide

  1. Rack It Up
    Set the barbell across your upper traps (not your neck). Grip the bar just outside shoulder-width.
  2. Step Back & Set Feet
    Step out from the rack with feet shoulder-width apart, toes slightly turned out (about 15–30°).
  3. Brace Like a Tank
    Take a deep breath in, tighten your core, and lock in your upper back.
  4. Squat Down
    Break at the hips and knees simultaneously. Keep your chest up, knees tracking over your toes, and your back flat.
  5. Hit Depth
    Lower until your hips are at or below knee level (thighs parallel to the floor or deeper).
  6. Drive Up
    Push through your heels, extend your hips and knees together, and return to a standing position.

Pro Tips

  • Keep your knees from caving in.
  • Don’t let your heels lift off the ground.
  • Breathe at the top of each rep, not during the squat.

Bench Press

Build serious chest power — one rep at a time.
What is a Bench Press?
The bench press is a horizontal push movement where you lie on a bench and press a barbell upward from your chest. It mainly works the chest, triceps, and front shoulders.

Primary Muscles Worked

Chest · Triceps · Front Deltoids · Core (stabilization)

Step-by-Step Guide

  1. Get Set
    Lie on the bench with eyes under the bar. Grip the bar slightly wider than shoulder-width.
  2. Lock It In
    Retract your shoulder blades, plant your feet, and create a small arch in your lower back.
  3. Unrack
    Lift the bar off the rack and hold it directly above your chest with locked elbows.
  4. Lower Slowly
    Bring the bar down to your mid-chest, keeping elbows at about a 45° angle.
  5. Push with Power
    Drive the bar upward using your chest and triceps.
  6. Reset & Repeat
    Breathe and brace again before starting the next rep.

Pro Tips

  • Keep your feet planted firmly for better stability.
  • Don’t bounce the bar off your chest.
  • Maintain wrist alignment over your elbows throughout the lift.

Deadlift

The king of full-body strength. Pick it up, stand tall, and own it.
What is a Deadlift?
The deadlift is a powerful compound movement where you lift a loaded barbell from the ground to a standing position. It targets your entire posterior chain — from legs to back to grip.

Primary Muscles Worked

Glutes · Hamstrings · Lower Back · Traps · Forearms · Core

Step-by-Step Guide

  1. Step Up
    Stand with your mid-foot under the bar, feet hip-width apart. Grip the bar just outside your knees.
  2. Get in Position
    Bend at the hips and knees. Keep your back flat, chest up, and shoulders slightly in front of the bar.
  3. Brace & Lock
    Inhale, tighten your core, and squeeze your lats (as if you’re holding something in your armpits).
  4. Pull Smooth
    Push through your heels and stand tall, keeping the bar close to your body.
  5. Lockout
    Fully extend your hips at the top. Stand tall but do not overextend your back.
  6. Lower with Control
    Push your hips back first, then bend your knees to return the bar to the ground.

Pro Tips

  • The bar should stay close to your legs throughout.
  • Keep your spine neutral — no rounding.
  • Use mixed grip or straps if grip becomes a limiting factor.