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Developing Your Posterior Chain

These 4 movements are my FAVORITES if you're wanting to build strength + hypertrophy through your posterior chain. 🍑

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➖ Moderate to heavy barbell back squats w/ lots of tempo work.

➖ Moderate to heavy barbell glute bridges that are slow & controlled with holds @ the top.

➖ All the banded lateral walks.

➖ DB RDL's focusing on getting a stretch through the hamstrings & squeezing the glutes at the top.

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Important to note👉🏻 Two of these exercises are compound movements & two are isolation movements.

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But, what exactly does that mean? 🤨


The bread & butter of building muscle size is going to be the compound movements. Exercises that recruit multiple muscle groups at once & are most neurologically taxing- AKA the squat, deadlift, overhead press, bench & glute bridges. 🏋🏼‍♀️

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Adding in isolation exercises like banded lateral walks, rdl's & lunges are super important to target specific muscle groups, BUT they're not the foundation. 😉



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