Why is the Posterior Chain so important?

The Posterior Chain is incredibly important for quality of life. Training athletes daily, I hear complaints of lower back pain. Not only can tapping into your posterior chain get you extremely strong, help improve athleticism and give you the butt of your dreams. A strong posterior chain can leave you significantly less injury-prone, and can drastically help lower back and knee injuries. Most people only want to train what they see in front of their bodies. The Importance of the posterior chain for athletes is simple; it will make you faster and reduce injury. Training your posterior chain doesn’t guarantee injury prevention, but it sets you on the right track to building a strong foundation.

The definition of the posterior chain is a group of muscles located on the back of your body. These muscles include the lower back, glutes, hamstrings, trapezius, calves, and posterior deltoids. These muscles that are not easily seen in the mirror are frequently neglected. To me, if you know how to strengthen your posterior chain, that means you know how to hip hinge (load the glutes and hamstrings effectively while keeping lumbar spine neutral).  The Gluteus Maximus is one of the largest, most powerful muscles in the body. However, the amount of time we spend in the seated position suggests that our glutes are not being worked sufficiently to keep balance in our body.

We might not be able to see the muscles while we train but you will be able to see the large loads we move everyday.  The posterior chain can be thought of as the workhorse of the body. The harder and heavier you work it, the more it can take. So go ahead switch it up a bit and get those muscles firing. Down below are 4 of my favorite posterior chain exercises.

Glute Bride Variations https://www.youtube.com/watch?v=aSBadGJ2COM

Glute Ham Raises https://www.youtube.com/watch?v=w_7UaXfsbaw

Glute-ham Raises


“She’ll be in a straight line from her head to her knee.” Coach Shane Sweatt teaches the glute-ham raise on the GHD machine. For more info and upcoming dates for the …

Single Legged RDL https://www.youtube.com/watch?v=g0ON3jQgtl4

Single Leg RDL


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Claudia Morales

USA Weightlifting Sports Performance Coach / CF – L1 / Massage Therapist