This post goes over the best posterior chain exercises of all time.

The posterior chain comprises the glutes, hamstrings, lower back muscles, and spinal erectors.

After reading this post, you will learn 

• the best posterior chain exercises to target each muscle group, 
• how to execute them correctly, 
• and why a strong posterior chain matters for core and posture strength. 

Let’s get started.

Quick Overview

• The posterior chain is responsible for providing stability and strength to your spine. These muscles assist in keeping you upright and balanced during your daily activities. 
• This chain of muscles can quickly become weak and underdeveloped if you are not performing the right exercises.
• Common exercises for strengthening the posterior chain include hip hinge movements like the deadlift, good morning, and hip thrust.

What Exercises Target The Posterior Chain?

Posterior chain exercises are any movement that engages the muscles of your glutes, hamstrings, lower back, and spinal erectors.

These include compound exercises like deadlifts, squats, and bent-over rows, as well as isolation movements like hamstring curls, glute bridges, and pull-throughs.

The one thing that all of these exercises have in common is that they are all hip hinge movements.

Let’s go over them in more detail.

The Best Lower Body Posterior Chain Exercises

Good morning

Good mornings are one of my favorite exercises for targeting the entire posterior chain in one go. This movement involves hinging forward at the hips and lowering your torso toward the ground without bending your knees.

This exercise is best with a barbell on your back, but you can also do it with lighter weights such as kettlebells or dumbbells.

Use caution when doing this exercise, as it can put a lot of strain on the lower back if you do it incorrectly.

*Placing the bar in your hands instead of your upper back turns this into a Romanian Deadlift.

Deadlift

The main traditional exercise for working your posterior chain is the deadlift.

This exercise targets all the major muscle groups of the back, such as the latissimus dorsi, erector spinae, and glutes.

In addition, since it requires lifting a heavy weight from the ground, deadlifts help you develop power, which is critical for sports performance and day-to-day activities.

Proper form is crucial when performing a deadlift, especially when using a barbell. If you cannot keep your lumbar spine in a neutral position, you should use a lighter weight or switch to a kettlebell version of the exercise.

Hip Dominant Squat

Squats are one of the best exercises to strengthen your posterior chain, particularly your glutes and lower back muscles.

The key is to perform a hip-dominant back squat. In other words, your hips should move back like sitting in a chair while keeping your knees behind your toes.

You will also need a slightly wider than shoulder-width stance.

Begin with a manageable weight before progressing to heavier loads and increasing difficulty. Keep your feet flat on the floor, your chest up, and your spine neutral while descending.

Hip Thrust

One lesser-known posterior chain exercise is the hip thrust. Hip thrusts use a barbell across your hips from a seated position (with your upper back resting on a bench or box). The goal is to lift the barbell towards the ceiling using explosive power from your glutes.

Studies show that hip extension exercises like hip thrusts are the best way to activate the gluteus maximus and hamstrings.

There are other variations besides the barbell hip thrust, such as

• bodyweight versions,
• banded,
• dumbbell,

As always, starting with a light load is ideal as you get comfortable with the movement.