The posterior chain is a group of muscles on the posterior of the body. Examples of these muscles include the

hamstrings A hamstring () is any one of the three posterior thigh muscles in human anatomy between the hip and the knee: from anatomical_terms_of_location#Medial_and_lateral, medial to anatomical_terms_of_location#Medial_and_lateral, lateral, the semimembra ...

, the

gluteus maximus The gluteus maximus is the main extensor muscle of the hip in humans. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. It is the single largest muscle in ...

erector spinae The erector spinae ( ) or spinal erectors is a set of muscles that straighten and rotate the back. The spinal erectors work together with the glutes (gluteus maximus, gluteus medius and gluteus minimus) to maintain stable posture standing or si ...

muscle group,

trapezius The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the human spine, spine and laterally to the spine of the scapula. It moves the scapula and ...

, and posterior deltoids.

Exercises

The primary exercises for developing the posterior chain are the

Olympic lifts Weightlifting (often known as Olympic weightlifting) is a competitive strength sport in which athletes compete in lifting a barbell loaded with weight plates from the ground to overhead, with the aim of successfully lifting the heaviest weights ...

squats Squat, squatter or squatting may refer to: Body position * Squatting position, a sitting position where one's knees are folded with heels touching one's buttocks or back of the thighs * Squat (exercise), a lower-body exercise in strength and co ...

, good-mornings, bent-over rows,

deadlift The deadlift is a strength training exercise in which a weight-loaded barbell is lifted off the ground to the level of the hips, with the torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting ...

s, 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.

References

Muscular system {{muscle-stub