How To Strengthen The Posterior Chain

Posted By peakperformance

What you need to know about the posterior chain

How to strengthen the posterior chain

The posterior chain is made up of all of the muscles from your lower back to your heels. They include the lower back muscles, glute and hamstrings muscles. To strengthen the posterior chain you should do workouts which extend to the ankle, knee and hip joint. This is commonly referred to as the triple extension.

If you have strong posterior chain, you get an extra protection from lower back injury. There no secret or shortcut to strengthening the posterior chain. One has to get serious about fitness.

This area is so vital to our success in any form of training. Powerful back muscles are important for any athlete and in sports which involve full body movements requiring any kind of strength or power. Power in most cases comes from these groups of muscles. Most people neglect these muscles through the out of sight out of mind theory. We simply forget that these muscles play an important role in our daily lives like jumping, pushing, pulling, as well as sitting and standing up.

To strengthen the posterior chain of the body, you need to do a number of gluteal muscle exercises:

Here’s a really handy video to get you started with exercises to improve this area.

These are the buttock muscles. They help in internal and external hip rotation and form the biggest muscle in the body. It’s one of the toughest areas to tone. Most women have much of the extra body fat in this area. A combination of aerobic fat-burning routine together with toning/firming exercises in the gym can strengthen these muscles. There are a number of routine exercises that can help in achieving the required strength.

Hip extensions/hip flexor

Hips are neglected major muscle group in strength training. Hip extensions are usually done where you lay on your stomach then you to lift a stack of weights using the backs of your thighs. Hip flexor involves the use of multi-hip type machine where one pushes the lower thigh against a padded roller which swings in an arc creating resistance throughout the exercise. This strengthens your glute.

Deep squats

It is an effective method of building muscle mass and increasing strength of the glutes. The trainer should stand with the feet and create some width apart. Using dumbbells or barbell held across your shoulders, squat up and down while keeping your knees over your ankles. Use the power rack to hold the weight when you are not lifting. Lighten the load and go again with 15-20 reps per set. Add resistance so that you are challenged to perform 3 sets of 20 repetitions.


It’s an excellent compound exercise. One stands with his or her feet hip-width apart while bending the knees slightly. Bend hips to lower the weight, drag the bar on front of your legs as you continue to push your hips back. It’s the most powerful weight lifting exercise that you should have in your routine. Before you begin the deadlifts exercise, make sure your entire body is correctly positioned with your hips as high as possible. Pull through heel and meet the bar with your hips for maximum strength.
Lower back exercise

Lower back exercise is some relaxing exercises to settle the spinal column down. The first thing is to maintain a straight back. Tighten your lower back when lifting from the floor. Keep your head and chest up. It gives best results with a barbell rather than dumbbells. It’s advisable not to curl your back forward. You should exercise your lower back while improving your rear muscles as well.

Plank exercise

Make sure your toes and hands are in contact with the floor. Maintain a push up position and you hold for as long as possible. Ensure your back is straight, abdominal muscles are tight and pulled in. Maintain stability on your back. If this is too hard drop your elbows slightly and perform the exercise in exact same way.
Hamstrings exercise

A hamstring is the group of muscles located at the back of your thighs. It’s the most important muscle group for athletes, rugby players, soccer players and gymnastics. A well strengthened and trained hamstring allows one to strengthen the lower back and decrease risk of injury. Once you have gained the strength, you will be able to pick up heavy items off the ground with ease.

Stiff Leg Deadlifts

The first step is stand with shoulder width on shallow platform with feet flat beneath bar. Bend your knees with the lower back straight. Lift weight to standing position. Bend knees slightly during descent and keep waist straight. Keep repeating until you completely exercise the muscle.
You take total control of the weight. Too much weight can cause injuries. Make sure to concentrate on the hamstring contraction as you make the movements. One should not forget that over training your muscles can be risky. Do an easy exercise between the heavy movements.


It’s a great all around leg exercise. It’s using a barbell to walk while you stay in one place. It really burns the entire muscle group out.

Lying leg curls

It’s a classic bodybuilding movement that isolates the hamstrings from the rest of the posterior chain. A special machine makes the movement easy during peak contraction.


They are highly known for toning the hamstrings. Squats can be done with dumbbells and barbells. One should descend and ensure the upper thighs are parallel with the ground. The truth is though that as long as squats are done correctly the results are great. Squatting actually causes your body to produce more testosterone which in turn helps you build more muscle which in turn burns fat. As you increase the weight on your squats your upper body will adapt to help support the extra weight.

A Strong posterior chain reduces back pain. When strengthened, there are low chances of getting back injury. Limbs are strengthened, posture and grip is enhanced as well as improved metabolism. Dysfunction of one group of muscle affects the function of the others. Whichever the sport you are involved in, to achieve a high level of athletic strength and conditioning, you must be paying attention to the posterior chain of the body.