This week I am sharing 5 exercises that strengthen the posterior chain muscles. These exercises require minimal equipment. Some of these exercises are ones you might not have tried before.
#1) Single Leg Band Resisted Isometric Deadlift + Band Resisted Multidirectional Taps
This exercise strengthens the posterior chain muscles, and the muscles in the lower leg and foot.
Coaching Tips:
- Loop a small resistance band around your ankles, and rest a long resistance band under the mid to back portion of your foot, and hold the band in both hands
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor.
- Hinge/push your hips backward. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Maintain this position for the duration of the exercise.
- Now perform taps in multiple directions with your leg. Aside from this moving leg, the rest of your body should remain in a relatively fixed position for the duration of the exercise.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- On the planted side, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, keep your core braced (360 degree brace), and maintain regular breathing.
#2) Band Resisted Towel Hamstring Curls
While the band does not change much during the eccentric component, when I was performing the hamstring curl component my hamstrings had to work to control the resistance from the band.
Coaching Tips:
- Rest the band on your upper traps and around the mid/back portion of your feet. There should be resistance in the band for 100% of the exercise.
- Extend your hips by pressing through the back portion of your feet and squeezing your glutes, NOT by arching your lower back and flaring your ribcage.
- Now slowly extend your knees and slide your feet forward. Once you hit your end range (a range where you are able to maintain proper form), perform a hamstring curl and slide your feet back in towards your body and to the starting position.
- Perform 100% of the exercise slowly and methodically.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or hips to collapse (a small drop is okay).
- For the duration of the exercise keep your core braced (360 degree brace), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#3) Dead Bug Single Leg Hip Lift Combo
This unique dead bug variation improves lumbo-pelvic stability and also strengthens the posterior chain muscles.
Coaching Tips:
- Bend one knee, elevate your foot on a wall, and extend your hips by driving through the back portion of your foot and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight(ish) line from your knee to shoulders. Maintain this position for the duration of the exercise.
- On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees.
- Extend both arms so they are in line with your armpits
- Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
- When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or hips to collapse.
- In terms of breathing, do what works and feels best for you.
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#4) Band Resisted Good Mornings
This exercise strengthens the posterior chain muscles.
Coaching Tips:
- Loop a resistance band under the mid to back portion of your feet, and rest the band on your upper traps (not neck).
- Adopt your preferred stance.
- Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning or screwing your feet to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now hinge/push your hips backward. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees.
- Exhale after you have pressed away from the floor and are approaching the top position.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
#5) Single Leg Foot Elevated Hip Lifts + Band Resisted Isometric Psoas March
This exercise, which combines a single leg hip lift and band resisted isometric psoas march, strengthens the posterior chain muscles and psoas muscles, and improves lumbo-pelvic stability. To note, having the foot pressing forward against a couch (having no support underneath) versus having the heel pressing down on a surface and being supported slightly alters how the muscles are being targeted. I think you’ll notice a difference.
Coaching Tips:
- Place a resistance band around your midfeet. Bend your knee, and place the back of your foot against a couch or wall.
- On the other side, perform a psoas march and bring your knee in towards your body. For the duration of the exercise, use your psoas muscles and keep your leg in this position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now extend your hips by driving through the back portion of your foot and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight line from your knee to shoulders.
- When you get to the top position, hold for a count or more and really squeeze your glutes.
- Return to the starting position in a controlled manner.
- For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate.
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