Beginner posterior chain strength

This workout is designed to introduce you to fundamental movements for building strength in your posterior chain – the muscles on the back of your body including your hamstrings, glutes, and lower back. Focus on controlled movements and feeling the muscles work.

Warm-up

Our warm-up focuses on dynamic stretches and light activation to prepare your hips and hamstrings for the workout ahead. Move fluidly and without pain.

Workout

The main block uses a combination of barbell and dumbbell exercises. For the Romanian Deadlift, start with a very light weight, even just the bar, to master the hinge movement. Remember, this is not a squat; the knees stay relatively soft, and the movement comes from hinging at the hips. The glute bridge is excellent for direct glute activation.

Cool-down

Our cool-down will gently stretch the muscles we've worked, promoting recovery and maintaining flexibility. Hold each stretch gently, breathing deeply.

Coaching notes

• Romanian Deadlift (RDL): The key is the hip hinge. Imagine pushing your hips back as if you're trying to touch a wall behind you. Keep your back straight, core braced, and a slight bend in your knees. You should feel a strong stretch in your hamstrings. Do not let your lower back round.
• Dumbbell Goblet Squat: Keep your chest up and elbows inside your knees at the bottom of the squat. Focus on going as deep as comfortable while maintaining good form. This helps build core strength and lower body stability.
• Glute Bridge: Drive through your heels, squeeze your glutes at the top, and lift your hips until your body forms a straight line from your shoulders to your knees. Avoid arching your lower back excessively.
• Farmer's Carry: Stand tall, shoulders back and down, core tight. Walk with purpose, maintaining good posture. This exercise builds grip strength and core stability.

Scale it

• RDL: If the barbell RDL is too challenging, start with a dumbbell RDL, holding a single dumbbell in both hands, or even just bodyweight hip hinges until the movement pattern is solid.
• Goblet Squat: If depth is an issue, reduce the range of motion. You can also perform a box squat by squatting to a bench or box behind you.
• Glute Bridge: To make it easier, focus on simply squeezing the glutes. To make it harder, add a dumbbell across your hips.
• Farmer's Carry: Adjust the weight of the dumbbells or the distance walked. If you don't have heavy enough dumbbells, carry two lighter ones in each hand or use a backpack with weighted items.