What is the Posterior Chain and How to Strengthen it

Jefit App
2 min readMar 10, 2023

The best way to remember what makes up the posterior chain is to think about all the muscles on the backside of your body.This group of muscles include the: glutes, hamstrings, calves, erector spinae, lats, traps and posterior deltoid muscles. If you’re like most gym-goers, you may spend more time working the muscles you can see on the front of your body as opposed to the muscles you don’t see.

By putting more emphasis on the posterior chain, you’ll unlock your true ability to perform at your best. There is simply no way this will happen if you don’t develop adequate strength for these important muscle groups. Why? Because, when used collectively, they increase your explosive power! So, it’s your call but hopefully you’ll work more on this and change it.

Posterior Chain Muscle Groups

  • Calf
  • Hamstring
  • Glutes
  • Trapezius
  • Latissimus Dorsi
  • Deltoid (posterior)

Exercises to Strengthen the Posterior Chain

There are many exercises to choose from in the Jefit exercise database that will work these areas. Here is a small sample of what we think are some of the better exercises that should be added to your strength training program.

Calf Exercises

Hamstring Exercises

Glute Exercises

Trapezius Exercises

Lat Exercises

Rear Deltoid Exercises

Stay Strong Together

By adding some of these great Jefit exercises to your strength training program you’ll build much needed posterior chain strength.

Stay Strong Together

Try Jefit app, named best app for 2022 and 2023 by PC Magazine, Men’s Health, The Manual, the Greatist and many others. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

Originally published at https://www.jefit.com on March 10, 2023.



Jefit App

A mobile fitness app for Android & iOS devices that manages & tracks your workout. More than 12.5 million downloads. Michael Wood, CSCS, is the Content Manager.