5 Best Posterior Chain Exercises: Power up Your Strength

The muscles in your back and lower body that enable you to perform essential tasks like running, carrying up heavy objectives (any kids), and getting up off the ground are called the posterior chain. Some vital Posterior Chain Exercises lifespan, injury avoidance, and improved performance in sports. People usually refer to glutes, namely the glute max muscles, when discussing the posterior chain. The hamstrings, calves, and small glute muscles comprise the remainder of the chain. A portion of the back muscles that support the lower spine are also regarded as a chain member.

Best Posterior Chain Exercises for Building Strength:

  • Perform one or two of these physical activities per week.
  • For most individuals, a brilliant place to start is 3 to 6 sets of 5 to 10 reps per muscle group weekly.
  • Breathe out. Work on refilling your lungs with deep breaths during each movement.

Use your body weight or start with fewer repetitions and smaller weights for these solitary exercises. You can progressively raise the weight in these Posterior Chain Exercises over time.


  • Place your feet shoulder-width apart, bend your knees a bit, and equally divide your weight between your foot’s ball and heel. You should place your weights—a barbell, kettlebell, or dumbbell—slightly in front of your feet on the ground.
  • Imagine an approaching strike to your midsection to tighten your abdominal muscles. Extend your head and chest forward, then bend your hips backward as though you were using your butt to tap a wall behind you. You must follow this motion with your sight to align your head with your spine. Keep your ribs packed over your hips, and try not to arch your back.
  • Once your hamstrings get too tight to allow you to hinge, bend your knees and continue dropping your body until your hands come in contact with the weights resting on the floor.
  • Before you lift the weights or bar, take a breath. Feel like you are holding a pencil between your fingers that you don’t want to fall. Tense your shoulders and descend the weights down your back with both hands. Maintain a straight back.
  • Squeeze your glutes and release your breath to make your hips drive forward and up as you stand with the weights in your hands, pushing the earth away from you.
  • At the apex of the stance, the quadriceps muscles should be firm, the front of the hips should be straight, and the core should be engaged. It is an important step that will protect your back.
  • With your head and chest extended forward, your hips hinged back, and the weights kept close to your body, drop the weights back to the floor and repeat.

Gluteal bridges:

It is one of the best Posterior Chain Exercises you must try.

  • Take a lying position with your knees bent and your feet flat.
  • Grasp a dumbbell with both hands and position it across your hips.
  • As you push your feet into the ground and raise your hips into a bridge, contract your glutes.
  • Try barbell glute bridges and bench-based hip thrust variations if an essential weighted glute bridge is straightforward.

Half-squats and Squats:

  • Position weights along the edges of your body in each hand as you begin standing.
  • Stop, squat down, and sit with your butt back.
  • Once you’re standing, tighten your glutes.

Turnaround lunges:

  • Using a dumbbell in both hands, begin by standing up.
  • In a split squat, take a step back with one leg when the knees are at a 90-degree angle.
  • For standing up, push off with your back foot. Attempting to get out of that stance will use your glutes.
  • Perform a single set on one side, then alternate for a single set.

Glute Ham Raises

  • One of the few Posterior Chain Exercises that equally activate the hamstrings at the origin and insertion and synchronize the firing of the lower back, glutes, hamstrings, and calves is the Glute Ham Raise. The Glute Ham Raise and the Nordic Hamstring Curl are excellent Posterior Chain Exercises. Use the Glute Ham Raise more frequently because it’s less complicated and more feasible for newbies.