You call yourself an athlete? Then you must build a strong posterior chain, the rear of your body which comprises of your back, glutes, and hamstrings. The state of these muscle influence your posture, for good or bad, and are vital to optimum athletic performance. Every good athlete has powerful glutes, explosive hamstrings, and a strong back. But if you’re an average gym-goer with a dream to unlock your best body or a group exercise-goer, your exposure to the best exercises to strengthen the posterior chain is likely limited. See the video at the image link below from Stack.com for the 14 best exercises for the posterior chain.
Exercise quick guide:
1. Squat
Primary muscles worked: Overall posterior chain, glutes, hams, back and also quads.
2. Deadlift
Primary muscles worked: Overall posterior chain
3. Clean
Primary muscles worked: Back and overall posterior chain
4. Glute-Ham Raise
Primary muscles worked: Glutes, hams, lower back
5. Back Extension
Primary muscles worked: Lower back and glutes
14 of The Best Posterior Chain Exercises
6. Good Mornings
Primary muscles worked: Lower back
7. Kettlebell Swing
Primary muscles worked: Glutes and overall posterior chain
8. Barbell Glute Bridge
Primary muscles worked: Glutes
9. Pull-Up
Primary muscles worked: Overall back
10. Pendlay Row
Primary muscles worked: Mid-back
11. Face Pull
Primary muscles worked: Traps and shoulders
12. Band Pull Apart
Primary muscles worked: Upper back and traps.
13. Seated Band Row
Primary muscles worked: Rear delts, upper back to mid-back
14. One-Arm Dumbbell Row
Primary muscles worked: Rear delts