Squeeze the posterior chain muscle, especially the glutes, as you raise back to standing.Keeping the knees straight but not locked, slide the bar down your legs, keeping the back straight until you feel a stretch in your hamstrings.The only problem I have, which I think is because of me, but the padding digs into my hip flexors and can be pretty painful but I think that’s my issue, not the padding. It’s a sturdy piece of equipment and will last a long time. Standing with the feet hip-width apart, hold a barbell across your thighs. This is the perfect machine for back exercises and it fits perfectly in my gym.Equipment: Barbell, weight plates Muscles Worked: Hamstrings, glutes Instructions: This move is a great stretch for the hamstrings, as well as being useful for injury prevention. Romanian deadlifts are a deadlift variation in which you keep the knees straight to work on your hip extension range without as much recruitment of the large quadriceps muscles.

Slowly lower back down, and repeat for 10-20 repetitions depending on the weight.

Keeping a neutral spine through the lumbar spine, squeeze your glutes and push your hips up as high as possible.

For increased range, have your shoulders across a flat exercise bench instead.

Lying on your back on a stable surface, have the knees bent with the feet shoulder-width apart.

Equipment: None (Barbell for weighted) Muscles Worked: Glutes, hamstrings Instructions: This can be a bodyweight-only exercise or progress to using heavyweight as you strengthen your glutes and hamstrings.

Use isometric control to hold at the top of the movement, then slowly lower back down.īridges are a great entry-level movement for posterior chain exercise.

From a prone hanging position with arms crossed over the chest, work up through spinal extension, lifting the body up and back.

Place your feet between the pads, with the feet hip-width apart.

Equipment: GHD machine Muscles Worked: Erector spinae, glutes, hamstrings Instructions: Although not every gym will have one, they are definitely worth taking advantage of if you have access to one. The glute ham developer is a great machine for glute exercise, as well as prone extension exercise.

Straighten back to the starting position, and repeat for 8-12 repetitions.

From here, this becomes predominantly a hamstring exercise as you curl your heels towards your butt.

Pressing your arms into the floor, lift your hips up until there is a straight line between your shoulders and your ankles. Hyperextension of the neck most commonly results in a type of spinal cord injury called central cord syndrome.About 15-25 of incomplete spinal cord injuries result in central cord syndrome.

Lay on your back with your feet elevated on the ball.

Equipment: Stability ball (Swiss ball / Fit ball) Muscles Worked: Glutes, hamstrings Instructions:

This is a beneficial exercise to work knee flexion while also engaging the glutes and lower back. This popular exercise adds an element of balance and control o your posterior chain training.

Hyper extension