5 Posterior Chain Exercises for Stability and Strength

Posterior chain workouts are strength-training exercises that target muscle groups along the backside of the body, including the erector spinae, gluteus maximus, latissimus dorsi, hamstrings, and calf muscles. The best posterior chain exercises help build power and explosiveness to improve your athletic performance.

Variations include both bodyweight exercises and weighted exercises that make use of dumbbells, barbells, or kettlebells. Adding weights to posterior chain exercises is a great way to get a full-body workout that activates the arms and core muscles. However, you can still build a strong posterior chain without equipment, making posterior chain exercises easy to incorporate into your home workout routine.

To build a strong posterior chain, practice exercises with a range of motion that will extend and contract muscles along the posterior chain. Choose exercises that include movements like hip thrusts, hip hinges, back extensions, and hip extensions. These movements can be accomplished by practicing a variety of exercises such as lunges, squats, pull-ups, deadlifts, and more.

Posterior chain exercises can help build strength, reduce back pain, and improve your posture.

1. 1. Kettlebell swings: Perform kettlebell swings by standing over a kettlebell with your feet shoulder-width apart. While keeping your back flat, hinge your hips and grab the kettlebell with both hands. Swing the kettlebell up to shoulder height in front of your body.
2. 2. Single-leg glute bridges: A single-leg glute bridge is a unilateral glute bridge variation that targets muscle groups throughout your body like the hamstrings, hip flexors, lower back muscles, and gluteal muscles—including your gluteus maximus, gluteus medius, and gluteus minimus. Perform single-leg glute bridges by lying on your back with your palms face-down by your side. Extend one leg, squeeze your glutes, and push into your other leg. While keeping your upper back in contact with the floor, lift your hips until your extended leg forms a straight line with your back.
3. 3. Back squats: Perform back squats by standing with your feet shoulder-width apart. Unrack a weighted barbell, holding it on your upper back. Keep your chest up as you hinge your hips and knees to lower your body into a squat position.
4. 4. Sumo squats: Perform the sumo squat exercise using a wider stance than the hip-width stance associated with the standard squat. While keeping your back straight, lower yourself from a standing position into a squatting position. Squeeze your glutes and straighten your legs to stand again. Repeat this movement for the desired amount of repetitions.
5. 5. Glute-ham raises: The range of motion practiced during glute-ham raises uses both knee flexion and hip extension to develop your lower body and build hamstring strength. To practice glute-ham raises, you will need access to a piece of equipment designed specifically for this leg exercise called a glute-ham raise machine.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.