The Posterior Chain Circuit Workout

This circuit workout target your entire posterior chain muscle group for improved performance in and out of the gym.

Per Bernal

We know you like to look good in front of the mirror—but what’s behind you is just as important. The muscles that run along the back of your body, from your calves to your upper back, are crucial to not only creating a strong, lean, well-rounded physique, they also help you perform at your best.

“We live in such a sedentary society that we often become imbalanced, especially along the posterior chain,” explains Rafique “Flex” Cabral, trainer and co-owner of Trooper Fitness in New York. That’s especially true if you sit at a desk for much of the day. “Sitting reinforces bad posture—rolling your shoulders forward and creating shortened, tighter hip flexors. This can lead to chronic pain,” he says. Training the posterior chain is strong medicine to help fix these imbalances while improving overall performance.

This workout uses a series of circuits to strengthen the entire posterior chain, including the upper, middle, and lower back; obliques; glutes; hamstrings; and calves. “It’s designed to build strength and endurance while also increasing your anaerobic capacity,” notes Cabral. “It’s not easy, but it will get the job done.”


Do the circuits in the order below. Don’t take any breaks when doing each circuit for the given number of rounds, but give yourself a one-to three-minute break between each circuit.

Circuit 1: 1 Round

  • Barbell Deadlift

Circuit 2: 4 Rounds (No Rest Between Circuits) 

  • Pullup
  • Single-Leg Glute Bridge
  • Squat To Row
  • Reverse Mini Band Walk

Circuit 3: 3 Rounds (No Rest Between Circuits)

  • Supine TRX Row
  • TRX Hip Bridge
  • Sumo Squat To Overhead Extension

Circuit 4: 4 Rounds

  • Weight Swing
  • Incline Interval Sprint

Click through to see each circuit and instructions.

SEE ALSO: The Fat-Burning Interval Workout

Workout by Flex Cabral, co-owner of Trooper Fitness, New York City

Photos by Per Bernal

Our model: Alicia Marie
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