What is the Posterior Chain and How to Strengthen it

The best way to remember what makes up the posterior chain is to think about all the muscles on the backside of your body. This group of muscles include the: glutes, hamstrings, calves, erector spinae, lats, traps and posterior deltoid muscles. If you’re like most gym-goers, you may spend more time working the muscles you can see on the front of your body as opposed to the muscles you don’t see.

By putting more emphasis on the posterior chain, you’ll unlock your true ability to perform at your best. There is simply no way this will happen if you don’t develop adequate strength for these important muscle groups. Why? Because, when used collectively, they increase your explosive power! So, it’s your call but hopefully you’ll work more on this and change it.

Posterior Chain Muscle Groups

• Calf
• Hamstring
• Glutes
• Trapezius
• Latissimus Dorsi
• Deltoid (posterior)

Exercises to Strengthen the Posterior Chain

There are many exercises to choose from in the Jefit exercise database that will work these areas. Here is a small sample of what we think are some of the better exercises that should be added to your strength training program.

Calf Exercises

• Barbell Calf Raise
• Hack Single-Leg Calf Raise
• Calf Press on Leg Press

Hamstring Exercises

• Bulgarian Split Squat
• Machine Leg Curl
• Single-Leg Curl

Glute Exercises

• Deep Squat
• Kettlebell Pistol Squat
• Dumbbell Single-Leg Squat

Trapezius Exercises

• Pull-ups
• Barbell Cambered Row (Prone)
• Barbell Bent-Over Row

Lat Exercises

• Dumbbell One-Arm Row
• Cable Front Lat Pulldown (Close Grip)
• Leverage Machine High Row

Rear Deltoid Exercises

• Cable Bent-Over Lateral Pulley
• Cable Deltoid Raise
• One-Arm Reverse Fly

By adding some of these great Jefit exercises to your strength training program you’ll build much needed posterior chain strength.

Stay Strong Together

Try Jefit app, named best app for 2022 and 2023 by PC Magazine, Men’s Health, The Manual, the Greatist and many others. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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