Foundation of Strength: Build Your Posterior Chain with 10 Exercises
“The glutes are the primary engine of the posterior chain. A well-trained posterior chain is crucial for athletic performance and injury prevention.”
—Dr. Stuart McGill
Despite pulling my back out three times and excelling in sports like rowing and events like stair climbs, it wasn’t until I worked with bed-bound and wheelchair-bound patients that I truly respected the posterior chain. It was in this handful of years out of school that I realized that emphasizing strengthening the back, butt, and hamstrings can provide significant improvement in outcomes and quality of life.
Since then, posterior chain exercises have been a core part of my training, preventing back injuries and improving performance as I approach mid-life.
This often-underappreciated group of muscles—located on the back side of your body—serves as the powerhouse for most daily movements, from walking to lifting. Yet, because it remains hidden behind our bodies, it tends to be neglected in favor of the more visible muscles on the front. The result? Poor posture, pain, musculoskeletal disorders, and increased risk of injury.
What is the Posterior Chain?
The posterior chain refers to the interconnected group of muscles that run along the posterior (back) side of the body. This includes:
Erector Spinae: A group of muscles that run parallel along the spine, responsible for back extension and posture stabilization. These muscles include the iliocostalis, longissimus, and spinalis.
Latissimus Dorsi: Commonly called the "lats," these broad muscles cover the lower back and assist with shoulder adduction, extension, and internal rotation.
Gluteus Maximus, Medius, and Minimus: Collectively known as the glutes, these muscles are critical for hip extension, rotation, and stabilization. The gluteus maximus is the largest muscle in the body and plays a key role in powerful movements like sprinting and jumping.
Hamstrings: Comprising three muscles (biceps femoris, semitendinosus, and semimembranosus), the hamstrings extend the hip and flex the knee, making them vital for lower body movements such as running and jumping.
Gastrocnemius and Soleus: These muscles form the bulk of the calf and are responsible for plantarflexion at the ankle, a crucial action for walking, running, and jumping.
This complex system of muscles forms a kinetic chain that works together to propel movement and provide stability, supporting the spinal column, pelvis, and lower limbs.
Why the Posterior Chain Matters
The shoulders, arms, and abs get all the beach muscle glory leaving the posterior chain weaker and underdeveloped. This imbalance can have significant consequences.
1. Postural Alignment and Spinal Health
The erector spinae and glutes play a critical role in maintaining proper postural alignment. When these muscles are weak, it often results in a condition known as hyperlordosis or excessive anterior pelvic tilt, where the lower back overextends, leading to lumbar lordosis (excessive curvature of the lumbar spine). Strengthening the posterior chain helps maintain a neutral spine position, minimizing stress on the vertebrae, discs, and surrounding soft tissues, which ultimately reduces the risk of chronic low back pain.
2. Force Generation and Athletic Performance
The posterior chain is the body’s primary force generator. Movements like sprinting, jumping, and lifting rely heavily on the gluteus maximus and hamstrings for explosive power. These muscles provide the hip extension necessary for a powerful push-off, whether you’re sprinting down a track or deadlifting a heavy barbell. Research has shown that athletes with stronger posterior chains tend to perform better in activities requiring high-speed running and jumping because these muscles provide the necessary drive for propulsion.
3. Injury Prevention
Weakness in the posterior chain can leave you vulnerable to muscle imbalances and injuries, particularly in the lower back, knees, and hips. For instance, if your quadriceps (anterior) are stronger than your hamstrings (posterior), the imbalance can result in patellar tendinopathy or anterior cruciate ligament (ACL) injuries. Strengthening the hamstrings and glutes improves joint stability, reduces the likelihood of ligament strain, and helps absorb shock, protecting the knees and lower back from excessive load during dynamic movements.
4. Functional Movement and Daily Activity
Your posterior chain is responsible for movements such as standing up from a seated position, walking up stairs, and lifting objects from the ground—activities we perform daily. A well-developed posterior chain makes these actions more efficient and less taxing on the body. Furthermore, lumbar spine stability provided by the erector spinae and hip stabilization from the glutes reduces the risk of injuries during routine activities. Simply put, a strong posterior chain enhances functional capacity, allowing for better movement quality and efficiency in everyday life.
What Weakens the Posterior Chain
Weakness in the posterior chain can stem from several factors, all of which contribute to muscle imbalances, reduced stability, and a higher risk of injury:
Prolonged Sitting: Extended periods of sitting cause the hip flexors to tighten and the glutes to weaken. This leads to poor posture, lower back discomfort, and underdeveloped muscles in the posterior chain, including the hamstrings and erector spinae.
Muscle Imbalances: Prioritizing exercises that target the front of the body—such as chest, quads, and abs—over the back creates imbalances. This neglect weakens key posterior muscles like the glutes and hamstrings, leading to poor movement mechanics and increased injury risk.
Sedentary Lifestyle: Lack of regular movement or physical activity diminishes strength in the posterior chain. Without consistent use, muscles like the glutes and lower back become underactive, affecting stability, power, and overall performance in daily tasks.
Overemphasis on Certain Exercises or Sports: Sports and exercises that rely heavily on the anterior chain—such as cycling, running, or heavy quad-dominant workouts—can cause imbalances if not countered with posterior chain training. For example, cyclists often develop strong quads while neglecting their glutes and hamstrings, leading to weaknesses in key stabilizing muscles and increasing the risk of injury, particularly to the knees and lower back.
Best Exercises for Strengthening the Posterior Chain
To build a strong, functional posterior chain, you need exercises that target the key muscles: glutes, hamstrings, erector spinae, and calves. These muscles work synergistically to support powerful movements, protect against injury, and maintain proper posture. The following exercises are not only effective for strength development but also improve mobility, stability, and coordination.
1. Deadlifts
The deadlift is often hailed as the king of posterior chain exercises. It targets the glutes, hamstrings, erector spinae, and latissimus dorsi, providing an excellent full-body workout.
How to do it: Stand with your feet hip-width apart, barbell in front of you. Hinge at the hips, keeping your back neutral, and grip the barbell. Engage your core, drive through your heels, and lift the bar by extending your hips and knees simultaneously. Lower the bar back to the ground with control.
Why it works: Deadlifts develop raw strength and power in the posterior chain by training hip extension and improving lower back and hamstring endurance.
2. Foundation Training (by Dr. Eric Goodman)
Foundation Training, developed by Dr. Eric Goodman, is a bodyweight exercise method that focuses on improving posture and strengthening the posterior chain, particularly the lower back, glutes, and hamstrings. This is the exercise routine that I recommend more than any other. Save the 12-,Minute Foundation Training YouTube video and consider buying the book, Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence..
How to do it: One of the core movements is the "Founder" position. Stand with feet shoulder-width apart, bend at the hips while keeping a neutral spine, and extend your arms forward while pushing your hips back. Hold the position, engaging your glutes, hamstrings, and erector spinae to stabilize your body. Gradually rise back to standing, continuing to engage the posterior chain.
Why it works: Foundation Training emphasizes proper movement patterns that reinforce strong posture and alignment, while targeting the entire posterior chain. It's especially beneficial for relieving lower back pain and improving functional strength in daily movements. This method promotes sustainable strength by focusing on the elongation and decompression of the spine, making it an excellent tool for long-term injury prevention.
3. Romanian Deadlifts (RDLs)
The Romanian deadlift places a greater emphasis on the hamstrings and glutes compared to the conventional deadlift.
How to do it: Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs. Keeping a slight bend in your knees, hinge at your hips to lower the weights down your shins while maintaining a neutral spine. Stop when you feel a stretch in your hamstrings, then engage your glutes to return to standing.
Why it works: RDLs are perfect for strengthening the posterior chain while also improving flexibility and mobility in the hamstrings.
Bonus: Also include Single-Leg Romanian Deadlifts (SLRDLs), especially for runners who require a strong single-leg stance.
4. The Rowing Erg
The rowing ergometer (rower) is a full-body exercise that primarily targets the posterior chain, engaging the glutes, hamstrings, and back muscles with every stroke.
How to do it: Sit on the rower with your feet secured in the foot straps. Start by extending your legs while pulling the handle toward your chest, driving with your glutes and engaging your lats and upper back. As you return, release your arms first, then hinge at the hips to slide back into the starting position.
Why it works: Rowing builds endurance and strength in the posterior chain while promoting cardiovascular fitness. It emphasizes hip extension and back engagement, essential for a strong posterior.
Bonus: You can incorporate the Ski Erg as well, one of my favorite cardio exercises.
5. Kettlebell Swings
Kettlebell swings are a dynamic exercise that targets the glutes, hamstrings, and core, while also training power and explosiveness.
How to do it: Stand with feet shoulder-width apart, kettlebell in front of you. Hinge at the hips, grab the kettlebell, and swing it between your legs. Powerfully drive your hips forward to swing the kettlebell up to chest height. Allow it to swing back between your legs and repeat.
Why it works: This ballistic movement trains hip extension and forces the posterior chain to contract rapidly, improving strength, power, and conditioning.
6. Glute-Ham Raises
The glute-ham raise isolates the hamstrings and glutes while also engaging the calves and lower back.
How to do it: Secure your feet in a glute-ham raise machine, with your knees resting on the pads. Start in a kneeling position with your body upright. Slowly lower your torso forward by extending your knees, keeping your back straight, until you’re nearly parallel to the ground. Then, engage your hamstrings and glutes to pull yourself back up to the starting position.
Why it works: This exercise specifically targets the hamstrings in both their roles as knee flexors and hip extensors, making it a complete posterior chain movement.
7. Sled Pushes
Sled pushes are a full-body conditioning exercise that heavily targets the posterior chain, especially the glutes, hamstrings, and calves.
How to do it: Load a sled with weight, stand behind it with your arms extended, and place your hands on the sled handles. Lean forward slightly, engage your core, and drive the sled forward by pushing through your legs. Keep your back flat and hips low throughout the movement.
Why it works: Sled pushes train the posterior chain muscles for power, endurance, and explosiveness, making it an excellent functional strength exercise.
8. Step-Ups
Step-ups train the glutes, hamstrings, and calves while also improving balance and coordination.
How to do it: Stand in front of a bench or step. Place one foot on the step and drive through the heel to lift yourself up, bringing the other foot to meet the first one. Step back down with control and repeat on the other leg. Upgrade it by holding dumbbells as you step up and/or lowering yourself slowly to accentuate the eccentric movement.
Why it works: This unilateral movement helps address muscle imbalances between the legs and enhances functional strength and coordination.
9. Bulgarian Split Squats
Although primarily known as a quadriceps exercise, Bulgarian split squats heavily target the glutes and hamstrings as well, especially when performed with a longer stride.
How to do it: Stand a few feet in front of a bench or step and place one foot on it. Lower your hips toward the ground by bending your front knee, keeping your torso upright. Push through your front heel to return to the starting position.
Why it works: This is an excellent exercise for developing unilateral strength in the glutes and hamstrings, while also improving hip and knee stability.
10. Box Jumps
Box jumps train explosiveness and power, making them a dynamic way to target the posterior chain, especially the glutes and hamstrings.
How to do it: Stand in front of a sturdy box or platform. Squat down slightly, then explode up, driving through your legs and swinging your arms to jump onto the box. Land softly in a squat position and step back down.
Why it works: This plyometric movement increases posterior chain power, helping improve athletic performance and overall lower body strength.
Tips & Things to Consider
When integrating posterior chain exercises into your workout, consider these tips to maximize benefits and reduce risk:
Consult with a therapist or personal trainer before beginning any new exercise routine, especially if you're recovering from injury or have underlying conditions.
Use good form. Poor mechanics can worsen existing issues, especially in exercises like deadlifts or kettlebell swings.
Start unweighted and with “low arcs” (shortened motor patterns) for movements like Romanian Deadlifts (RDLs). This helps you establish a good foundation before progressing to heavier loads.
Incorporate functional training (FT) movements. Prioritize bodyweight exercises like squats or the "Founder" from Foundation Training (see above) to ensure your body moves in a balanced way. I do versions of these while resting between sets at the gym.
Change bad habits: Focus on movements that promote posterior chain activation, stretching at night while you wind down, limiting long stretches of static positions (e.g. sitting), incorporating microworkouts or yoga poses into your day, or using a standing desk.
Incorporate yoga and specific stretches that lengthen the posterior chain while promoting flexibility such as downward dog, bridge pose, and a sun salutation routine.
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