All About the Posterior Chain: 5 Posterior Chain Exercises

The posterior chain refers to the muscle groups located on the backside of the body, from your upper back to your calf muscles, including the latissimus dorsi (the largest muscle in the back), erector spinae (muscle group that runs along the spine), hamstrings, and gluteus maximi. The posterior chain controls backward force, and helps stabilize your spine and hips, keeping the body upright. The posterior chain works in tandem with the anterior chain, which focuses on the front side of the body and controls forward movements and pushing.

The posterior chain is important because these muscle groups contain much of the body’s power, working to propel the body while helping balance and posture. The posterior chain has half of the body’s muscle mass, so strengthening these muscle groups is necessary for agility, better lower body strength, and stabilizing the spine, hips, and knees. A weak posterior chain can make you more likely to encounter physical injuries during an athletic performance or while doing intense movements.

Posterior chain workouts can you develop a strong posterior chain by targeting specific areas in the backside of your body. Always consult your doctor before starting a new exercise program to determine if it’s right for you. Here are five helpful posterior chain exercises:

1. 1. Deadlifts: A deadlift is an exercise that can target many muscles, including the trapezius, adductors, hamstrings, and abdominal muscles. A deadlift involves getting down into the squat position and lifting a large barbell from the ground, continuing to lift until you can stand up straight while holding it. There are different deadlift variations, like the Romanian deadlift, which is less like a squat and involves more of a bending motion.
2. 2. Pull-ups: Pull-ups target the lats and the upper body. With a sturdy bar in place, fully extend your arms to reach the bar with your palms facing out. With a steady grip, lift your body upwards until your chin clears the bar, then lower your body back down.
3. 3. Glute bridges: Glute bridges target the lower back, glutes, and hamstrings and are suitable for those who have difficulty performing squats. To perform a glute bridge, lie flat on your back, bending your knees. From the starting position, thrust your pelvis up, then lower slowly back to the ground. You can lay a barbell across your hips and lift with the same movement pattern to increase resistance.
4. 4. Kettlebell swings: Place the kettlebell between your heels, with your feet shoulder-width apart. Bend at your hips until you can reach the kettlebell, pick it up, then explode your hips forward, swinging the bell no higher than your chest.
5. 5. Dumbbell incline row: You’ll need an incline bench and two dumbbells for this bodybuilding exercise that can help strengthen your upper back muscles. Place the bench at a 45-degree angle with the dumbbells on either side. Laying face down on the bench, grab both dumbbells and pull them towards your chest in a rowing motion, squeezing your shoulder blades in the process. Keep your chest planted against the bench to avoid bending your spine backward.

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