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 muscles 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, your exposure to the best exercises to strengthen the posterior chain is likely limited. See the exercises and video link below for the 14 best posterior chain exercises.
Exercise Quick Guide:
1. Squat
Primary muscles worked: Overall posterior chain, glutes, hams, back, and 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-Ups
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
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As an athlete for over 17 years and a broke single mom for most of that time, I created this site to aid not only broke single parents to a life of fitness, but anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved with knowledge and firm principles; teaching readers how to master both is the goal of this site.