The posterior chain is a group of muscles on the posterior of the body. Examples of these muscles include the hamstrings,[1] the gluteus maximus,[1] erector spinae[1] muscle group, trapezius, and posterior deltoids.



The primary exercises for developing the posterior chain are the Olympic lifts, squats,[1] good-mornings, bent-over rows, deadlifts,[1] pull-ups and hyperextensions. The common denominator among many of these movements is a focus on hip extension, excluding bent-over rows and pull ups. Working on hamstrings is also important.


  1. ^ a b c d e Kovar, Elizabeth (2 September 2014). "The Posterior-chain Workout". Ace Fitness. Ace Fitness. Retrieved 14 November 2018. The anatomical term "posterior" refers to the backside of the body. Thus, the phrase, "posterior chain," refers to the muscles of the backside of the body, specifically the low back, gluteals, hamstrings and calf muscles.