The Posterior Chain

The posterior chain consists of a group of muscles on the posterior side of your body. Starting for the lower body they include calves, hamstring, glutes, lower back, lats, rhomboids, rear deltoid and finally the traps.

Most people make the mistake of training only the mirror muscles ie. Chest, abs, biceps. The posterior chain is ‘out of sight out of mind’ for many people. If you are a serious lifter or you want to get aesthetic then you shouldn’t be making this mistake. Training your posterior chain will get you that well rounded balanced physique.

These exercises should help you develop a strong posterior chain:

1. Squat

The king of all exercises, the squat gives you most bang for your buck. If you have knee problems then don’t go ‘ass to grass’. Ensure you are at least parallel to the floor.

Muscles worked: quads, glutes and hamstring.

2. The Deadlift

Another great compound exercise. Form is the key here as with any other exercise. Once you master it you won’t have any regrets.

Muscles worked: traps, lats, lower back, glutes, hamstring, quads and calves.

3. Romanian Deads

This is a variation to the classic deadlift. It puts most of the focus on hamstring. Instead of doing isolated leg curls, try the Romanian deads on your leg day.

Muscles worked: hamstring, glutes and lower back.

4. Hip thrusts

The most underrated exercise. Another great compound exercise to add to your arsenal.

Muscles worked: glutes and hamstring.

5. Standing calf raises

Strong muscular calves are like the Holy Grail for those who are serious about their workouts. It is one of the most stubborn muscle groups to grow. The only way to ensure it grows is overload. Overload the weight and train till failure.

Muscles worked: calves.

6. Weighted wide grip pull ups

Is there a better exercise for width than wide grip pull ups? I don’t think so. Grab those 45s between your legs. You will see the difference in a few weeks.

Muscles worked: Lats, mid back, shoulders.

7. Bent over dumbbell lateral raise

Tip: control the eccentric part.

Muscles worked: rear deltoid, mid back and traps.

Let me know in the comments if you found this helpful. Cheers

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