The posterior chain — the glutes, hamstrings, and lower back — helps build muscle and strength and also improve one’s health and posture. Experts say that back pain is common at some point given our sedentary lifestyle and it is important to train the posterior chain on a regular basis. The posterior chain is the most influential muscle group in the body. The glutes, hamstrings and lower back tremendously affect athletic prowess: They are the prime movers of forward propulsion and equal attention should be given to them while training.
It is important to categorise the key exercises and have an intermixed variety in your daily workout. The interesting part here is that you don’t have to hit the gym or need specialised equipment to tone muscles. You can easily do it in the confines of your personal space using household objects. The trainer shares a few exercises like Reverse Fly and Single Leg Glute Bridge that can be done in the confines of your house, so pick up those stationary objects which you have often overlooked and get moving.
Side Plank lift with resistance
Lie on your side propped up on your forearm, legs stacked one on top of the other. Extend top arm into the air holding a bag of rice. On an exhale squeeze glutes and raise hips into the air, balance then lower to start. Repeat 20 times on your right side then on your left side. If too challenging lower the top arm to the ground in front of you for support. This exercise helps your obliques, core, glutes and back shoulders.
Single Leg Glute
Begin lying on the ground and place one heel on top of the step (you can bridge on a stop stool or a low step). Extend the other leg into the air, foot flexed and aimed at the ceiling with the arms on the ground beside your body. On an exhale, drive through the heel on top of the step as you press your hips as high as you can, squeezing your glutes and keep the core tight. Pause, then lower slowly. Repeat 10 times on one leg, then switch and repeat 10 times on the other leg. If you find it too hard to perform as a single leg move, regress and place two heels on the step for 20 repetitions. This workout works your hamstring, glutes, core and stretches hips.
Take a giant step forward, holding a few bags of rice in your hands. Hinge forward at the waist and keep eyes looking down and slightly forward. On an exhale, raise arms to the sides squeezing shoulder blades together, pause, then slowly lower back to start. Repeat 20 times. This workout helps the rhomboid muscles in your upper back and shoulder region along with the middle trapezius muscle (your postural muscles).
Pail of Books Swing (A)
Begin standing above a pail of books, holding the handle, knees slightly bent, hinge forward from hips with the butt out, hike the pail back as you would a football, keeping chest high and head forward.
Pail of Books Swing (B)
As the pail swings forward, straighten legs and simultaneously drive hips forward forcefully, making the pail float to shoulder height. Repeat back and forth snapping hips and squeezing glutes for one minute.
Laundry Jug Wood chop (A)
Begin in a squat position, feet hip-width apart, holding a laundry jug just outside your left ankle with the core engaged.
Laundry Jug Wood chop (B)
In one smooth movement on an exhale, pull your arms diagonally across the body to the upper right corner as the torso rotates to the right. Then lower back to the left ankle, repeat same number of repetitions on the opposite side with 20 repetitions.