If you’ve been following the fitness scene on
Let me break it down.
So, what is the posterior chain?
Broadly speaking, it refers to a group of muscles on the posterior (back) of the body. More specifically, in the strength and conditioning it consists of the erector spinae (lower back), glutes, hamstrings, and calves.
And why is it so special?
These muscles are often ignored, overlooked and/or undertrained. Particularly in our modern lives where we can spend 8-10 hours a day (or more!) sat down. This can contribute to tightening the quads and weakening the glutes. As a result, you can develop imbalances and ultimately issues such as lower back pain and knee injuries.
Through strengthening and developing the posterior chain you not only reduce the risk of injury and pain, but you can also improve your strength, performance, posture and the perkiness of your butt!
Sounds great, what exercises can I do to build this strength?
Tonnes! Here are some of my favourites:
> Barbell Glute Bridges
> Barbell Hip Thrusts
> Nordic Hamstring Curls
> Romanian Deadlifts
> Good Mornings
> Cable Pull Throughs
Try adding these into your routine on a regular basis, ensuring you use the principle of progressive overload.
You do need to train your anterior chain too, to lead to a balanced and injury-free physique!