Anatomy

Posterior Chain

The group of muscles running along the back of the body, from the calves through the glutes to the upper back.

The posterior chain includes the calves, hamstrings, glutes, erector spinae, lats, and rear deltoids. These muscles work together in movements like deadlifts, hip hinges, rows, and sprinting. A strong posterior chain is essential for athletic performance, injury prevention, and posture. Many people have weak posterior chains relative to their anterior muscles due to prolonged sitting and front-dominant training, making targeted posterior chain work a priority in balanced programming.

Examples

Romanian deadlifts targeting hamstrings and glutes
Bent-over rows for upper posterior chain
Glute bridges for hip extension strength

Related Terms

Glutes (Gluteal Muscles)

The muscles of the buttocks, including gluteus maximus, medius, and minimus.

Hamstrings

The three muscles on the back of the thigh responsible for knee flexion and hip extension.

Compound Exercise

An exercise that works multiple muscle groups and joints simultaneously.

Exercises that train the hamstrings

79 exercises in the library target the hamstrings as their primary muscle.

Hurdle Hops

Plyometrics · Other

Inchworm

Stretching · Bodyweight

Intermediate Groin Stretch

Stretching · Other

Kettlebell Dead Clean

Strength · Kettlebells

Kettlebell Hang Clean

Strength · Kettlebells

Kettlebell One-Legged Deadlift

Strength · Kettlebells

Knee Tuck Jump

Plyometrics · Bodyweight

Leg-Up Hamstring Stretch

Stretching · None

Recovery Nutrition

Anterior Chain

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