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  • Writer's picturemyegge

POSTERIOR CHAIN: Lower Extremity Circuit

Updated: Nov 16, 2022


The posterior chain is a group of muscles on the back side of the body that work synergistically as a kinetic chain to extend the spine, legs, arms. Controlled mobility, strength, and stability of the posterior chain is important for everyone. The ability to extend the body is not only critical in the realm of sports performance and athletics, but also for promoting optimized posture and functional and pain-free activities of everyday life.

Unfortunately, many of our daily activities do not naturally involve the posterior chain and essentially “shut down” these muscles, leading to weakness, tightness of antagonist muscle groups (ie. hip flexors, etc), and can often result in pain.

Targeting these muscle groups daily (through a circuit like Tristan's!) combats the imbalances resulting from flexion-biased activities of everyday life such as prolonged sitting (yielding tight hip flexors and decreased core activation; often correlating to low back pain), computer typing and/or phone use (hunched, protracted, forward-shoulder and forward-head posture).

Primary Lower Body/Trunk Posterior Chain Muscles

  • Gluteals: Maximus, Minimus, Medius

  • Hamstrings: Semimembranosis, semitendinosis, Biceps Femoris

  • Erector Spinae: muscles along the spine

  • Calves: Gastrocnemius, Soleus

Primary Upper Body/Trunk Posterior Chain Muscles

  • Latissimus Dorsi

  • Rhomboids

  • Trapezius

  • Rotator cuff

  • Erector Spinae: muscles along the spine

The Benefits of Focused Posterior Chain Work

💥💥Increase power in explosive movements

🏃‍♀️⛹🏽‍♂️Boost athletic performance

📉📉Reduce Risk of Injury

🧘🏽‍♀️🧘🏼Promote/maintain optimized posture

🔄🔄Counteracts muscular imbalances (ie. low back pain influenced by tight hip flexors)

Incorporate this Posterior Chain Circuit as a part of your daily routine!

💪Band-Resisted Glut Bridge x20 2" pause at top

💪Single Leg Romanian Deadlift to A x10 each, 3" A hold

💪Physio Ball Bridge to Hamstring Curl x20

💪Calf Raises: 2 up/1 down x20 each

We would LOVE to work with you!

Whether your goal is to improve sports performance, overall wellness, or to promote pain-free functionality,

Check out our services at including private and small group training, team training, adult fitness, and physical therapy!

Book your sessions/classes at

Win the Day!

The Altius Performance Team

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