Shape Up the Back of Your Body by Training Your Posterior Chain Muscles

We’ve talked about how worse it could be if you don’t train your back and what benefits you’ll get if you do so in the last article. Today we’re going to give you some ideas about how to train your posteriors chain.

There are many ways to target these muscles. In fact, whether you prefer yoga or lifting weights, there are probably movements you already know that you can start doing more consistently to shape up the back half of your body.

How to Train Your Posterior Chain:

#1 Try deadlifts.

This productive movement isn’t just for bodybuilders and weightlifters. Hold a barbell on the floor in front of you as you stand up with your knees bent. Keep your back straight as you lift the bar and carefully lower it back to the ground.

#2 Squat down.

Squats with or without weights are another great way to target your glutes and legs. Experiment with different variations to keep it interesting.

#3 Raise your calves.

This productive movement isn’t just for bodybuilders and weightlifters. Hold a barbell on the floor in front of you as you stand up with your knees bent. Keep your back straight as you lift the bar and carefully lower it back to the ground.

#4 Practice down dog

Many yoga poses tone the rear side of your body. Each time you do down dog, you’re strengthening your back, glutes, and legs.

#5 Work on backbends

This productive movement isn’t just for bodybuilders and weightlifters. Hold a barbell on the floor in front of you as you stand up with your knees bent. Keep your back straight as you lift the bar and carefully lower it back to the ground.

#6 Go rowing.

Whether you use a boat, machine, or dumbbells, rowing motions engage your back too. In fact, some experts believe that rowing machines reach 84% of the muscles in your body, which may be as close to a full-body workout as you can get.

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Give your posterior chain muscles equal time when you’re working out. You’ll be rewarded with greater strength and mobility.