Want stronger legs and back? Try these simple exercises
What's the story
The posterior chain is a group of powerful muscles spanning your lower back, glutes, hamstrings, and calves. Strengthening this chain is vital for both optimizing athletic performance and maintaining good posture, but it also helps in preventing injuries. In this article, we have listed five effective exercises that will help you build a strong and powerful posterior chain, and you won't need any fancy gym equipment to do them.
Deadlift
Deadlifts: The foundation of strength
Deadlifts are a super effective exercise for practically your entire backside. By lifting a heavy barbell from the floor to your hips and then lowering it back down, you're giving your lower back, glutes, and hamstrings a serious workout. Start with lighter weights to perfect your form, and then gradually increase the weight.
Hip thrust
Hip thrusts for glute activation
The hip thrust is a glute exercise designed to specifically target these muscles, while also benefiting the hamstrings and lower back. By positioning yourself with your shoulders elevated on a bench and thrusting your hips upward with weights resting on your lap, you can significantly enhance your glute strength and power. Remember, consistency is key. You will not see your dream butt overnight.
Romanian deadlift
Romanian deadlifts: Hamstring focus
Romanian deadlifts (RDL) isolate the hamstrings more effectively, but the whole posterior chain is still involved. Unlike conventional deadlifts, RDL begins in a standing position. You lower the weights toward your feet, keeping your legs straight but not locked. This variation places a greater emphasis on hamstring flexibility and strength.
Back extension
Back extensions: Lower back reinforcement
Back extensions are crucial for targeting those often-neglected lower back muscles. By using a hyperextension bench or even a stability ball, you can effectively isolate these muscles by extending your spine against the force of gravity. Start slow and gradually add this exercise to your routine to build strength and endurance in your lower back.
Nordic curl
Nordic curls: Ultimate hamstring developer
Nordic curls are a killer exercise for the hamstrings. You secure your feet under a sturdy bar or have a partner hold them, then you slowly lower your body forward from a kneeling position. Resist the fall using your hamstrings. This bodyweight exercise is a game-changer for your posterior chain.