10 Posterior Exercises For Moms

Everybody, but mamas especially, should workout (read why here!) but they should especially strengthen their posterior chain (back of body). We spend so much time rounded forwards at desks, cars, couches, holding babies that it’s crucial to place some focus on the opposite area.

I talk about exercises for the posterior chain a lot on this blog and there is just so much more I could say!

But strengthening the posterior chain (like hip hinging) is important to prevent injury, become stronger and improve your day to day function.. plus it makes your booty look good and who doesn’t like that??

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Below are the top 10 Posterior Chain Exercises I use with clients:

 

Exercise #1 Glute Bridge

I hope you saw this one coming! Glute bridges are one of my favorite exercises for teaching engagement.

You cannot progress if you don’t understand how to lift your hips into hyper extension with your bum muscles and not your low back. These can be done bodyweight, with dumbbells, barbells, bands or unilaterally. So many options!

 

Exercise #2 Hip Thrust

Moving on from the glute bridge is the hip thrust.

This allows your glutes a bit more range of motion and thus you can hit them slightly harder. Bodyweight, single leg, barbell, dumbbell, bands.. you can do them any possible way.

 

Exercise #3 Bentover Row

A great exercise to work the upper or mid back depending on your grip of choice.

It also helps promote the hip hinge as you maintain the position.

 

Exercise #4 Romanian Deadlift/American Deadlift

Learning how to hip hinge is so so important for daily tasks and to protect your back.

Help make your legs and back stronger by adding in some romanian deadlift: bodyweight, dumbbells or barbells

 

Exercise #5 Inverted Row

A challenging exercise but a great one.

Learning to use your back muscles to pull is a skill everyone should have. Can be done with a barbell or suspension straps

 

Exercise #6 Deadlift

Conventional, sumo or any other variation.

Picking Sh*t up off the floor not only makes you feel like a badass but it does everything good for your posterior chain. It is however a complex movement so seek help before trying yourself!

 

Exercise #7 Pull Aparts

A simple exercise you can do with a band,

The pull apart helps improve shoulder stability and movement through the scapula.

 

Exercise #8 Pull Through

Another awesome way to hip hinge!

The pull through is low impact but requires a lot fo activation through the glutes… which is perfect for anyone looking to improve their backside.

 

Exercise #9 Face Pulls

These beauties work the upper back and shoulders.

They are an awesome posterior movement and most mamas will benefit extremely from pulling more frequently.

 

Exercise #10 Standing Band Hip Thrust

Hitting your glutes with resistance at the front.

The standing thrust is another great way to excel at the hip hinge.

Don’t forget to pin these awesome posterior exercises!

 

What are your favorite posterior chain exercises?