Two key areas to focus on to improve posterior chain strength are the glute and low back areas. Posterior chain is a catch-all phrase that includes the following five muscle groups that comprise the backside of the body.
Posterior Chain
- Gluteus Maximus
- Hamstrings
- Calves
- Latissimus Dorsi
- Rhomboids
In today’s article we will look at a few exercises that will strengthen three of those areas, the glutes, hamstrings and (low) back.
Barbell Hip Thrust
A great exercise to develop hp strength, specifically the glutes. Remember to look down as you drive the hips up away from the floor.
Cable Pull Through
Focus on keeping the arms straight as you extend the hips. At the end of each repetition contracts the glutes.
Reverse Hyper (Flat Bench)
This useful hip extension movement can be done in and out of the gym. Develops strength in the glutes and hamstring muscles.
Final Thought
As you can see with the three exercises we chose today, hip extension plays a big role. Muscles like the hamstrings, glutes and low back (spinal erectors), are all activated to perform the various movements. You get a lot of bang for your buck with these east-to-do exercises. Building a strong posterior chain will help with ADL’s (activities of daily living), all athletic movements, while also playing a big role in maintaining good posture.
Stay Strong Together
The award-winning Jefit app comes equipped with an advanced customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for all your strength workout needs. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule.
