Posterior Chain Exercises
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Seated Zercher Squat Lockouts
While this looks like an upper-back exercise, it's actually an outstanding posterior-chain bracing exercise. The spinal erectors, glutes, and entire back side of the body must work together to maintain posture and transfer force against very heavy loads.
Diagonal Cross Band Stiff-Legged Deadlifts
This variation takes a traditional stiff-legged deadlift and turns it into a full posterior-chain assault. The crossed bands add resistance exactly where most deadlifts get easier, forcing the glutes, hamstrings, spinal erectors, and upper back to stay engaged from start to finish.
"Diagonal" Dumbbell Hang Clean and Press
This is a full-body athletic power exercise that trains the posterior chain the way it actually functions in sports—producing force diagonally across the body rather than straight up and down.
Diagonal Band Stiff-Leg Deadlift / Romanian Deadlift
Every major muscle of the posterior chain has a job here. The hamstrings control the hinge, the glutes drive hip extension, the spinal erectors maintain posture, and the lats work overtime to keep the bar from being pulled away from the body by the bands.
Jefferson Curl - Back Extension Hybrid
Many back injuries occur not because the spine enters flexion, but because it enters flexion unexpectedly, under load, and without the strength to control it. This exercise develops the ability to create force and maintain control in those positions.
Sandbag Cleans to Zercher Squats
The entire movement is driven by the posterior chain. The hips initiate the clean, the glutes and hamstrings generate the explosive force, the spinal erectors maintain position against the shifting load, and the upper back finishes the catch and supports the bag.
Banded Bulgarian Split Squats + Deadlifts
This is one of the most complete posterior-chain exercises you'll ever do. It combines a unilateral deadlift, a Bulgarian split squat, and band-resisted hip extension into a single movement that keeps the glutes, hamstrings, and spinal erectors under tension almost continuously.
Bulgarian Split Squat Deadlifts
Bulgarian Split Squat Deadlifts are a powerful unilateral posterior-chain exercise that combines the loaded stretch of a Bulgarian split squat with the force-production demands of a deadlift. The result is exceptional glute, hamstring, and lower-back development with far less systemic fatigue than heavy conventional deadlifts.
Reverse Hyper Setup Hack
This Roman Chair and band setup trains the glutes, hamstrings, and lower back through a large range of motion while providing a unique unloading effect at the bottom of each rep. Excellent for developing strength, circulation, and resilience in the posterior chain.
2-1 Bulgarian Split Squats
A unique power-building variation that uses a sudden increase in load at the bottom of the exercise to stimulate greater motor unit recruitment and explosive force production. Think of it as a lower-impact way to tap into some of the benefits of plyometric training without the same level of joint stress.
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