The Posterior Chain Circuit Workout

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

CIRCUIT 2: 4 Rounds


Works: shoulders, back, biceps

  1. Stand under a pullup bar (use box or bench if necessary), gripping bar with palms facing away from body (above left).
  2. Pull yourself up until chin is just over the bar, keeping your body straight (above right). Lower down slowly, trying not to arch back
  3. or swing excessively. (To make it easier, loop a thick resistance band around the bar and place one knee inside the band.) 

Do 8–12 reps.

Single-Leg Glute Bridge

Works: glutes, hamstrings

  1. Lie faceup on the floor, perpendicular to bench, knees bent 90 degrees with soles of feet against edge of bench, hands on floor next to hips, palms down. Extend right leg directly above hip, keeping left foot on bench (above left).
  2. Lift hips, pushing through left foot and glute, forming a straight line from left knee to shoulders. Keep right leg extended, foot flexed, squeezing glutes at the top of the movement (above right).
  3. Slowly lower hips back toward floor without touching, keeping right leg up. 

Do 12 reps per leg.

SEE ALSO: 5 Moves to Get Chiseled From Head to Toe

Squat To Row 

Works: back, glutes, quads

  1. Wrap resistance band around a pole or stationary object at about hip height (or use a cable machine). Hold handles and step back so there’s tension on the band. Squat down, keeping arms extended in front of you, palms facing each other (above left).
  2. Stand up, pulling elbows toward sides and squeezing glutes (above right). 

Do 12 reps.

Reverse Mini Band Walk

Works: glutes

  1. Stand with feet about hip-distance apart with a mini resistance band around both ankles, elbows bent and hands in front of body. (Can sub in resistance tube looped a couple of times around legs.)
  2. Take a small step back with left leg, keeping abs tight and knees slightly bent. Step back again with right leg. 

Continue stepping back for one minute.

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