Why You Should Shape Up the Back of Your Body

Even if you think you’re doing a full-body workout, chances are you’re paying more attention to the front half of your body than to your back. After all, that’s the side you see most often when you look in a mirror or put on clothes.

This can create imbalances over time and make your gym sessions less effective.

That’s because those posterior chain muscles in the back of your spine and legs are some of the largest and potentially strongest muscles in your body. They include your glutes, the calves and hamstrings in your legs, the latissimus dorsi in your middle and upper back, and the erector spinae that run up both sides of your spine.

Benefits of Training Your Posterior Chain:

#1  Increase mobility.

When the quadriceps in the front of your thighs become stronger than the muscles around them, they might start doing work that your hamstrings and glutes were designed for. Keeping your legs balanced helps to stabilize your hips and give you an efficient stride. That way you can move more comfortably, especially as you grow older.

#2  Enhance sports performance.

A powerful posterior chain creates strength and speed. You can jump higher and run faster.

#3  Prevent injuries.

Weak glutes can affect your posture. If your rear end tends to stick out behind you when you’re trying to stand up straight, you may develop aches and pains in your knees and lower back.

#4  Relieve stress from sitting.

How did your posterior chair become so vulnerable in the first place? Prolonged sitting puts strain on your back and glutes. Take a break every 30 minutes to move around for at least a minute.

#5  Burn calories.

If you’re trying to lose weight, you’ll find that posterior chain exercises are great for torching calories. That’s because they usually involve compound movements that require multiple large body parts to work together.