Kenneth Lo

#AskKenneth | Posterior Chain Exercises For Lower Body

July 18, 2018


As we know that most people are normally quads dominated (myself). Quads are must stronger than the posterior chain. However, remember that Glutes are our engine. 


Moreover, the posterior chain is good for all athletes: Long distance runner, sprinter, basketball players, football players, rugby players, volleyball players, rowers...


This is the reason that I would like to train my trainees to train their posterior chain 3 times more than the anterior chain.




Back is more important than the Front, especially female fat loss trainees. 


Today, I am not talking about Squat, Deadlift or Rack Pull for the posterior Cahin. I would like share the other posterior exercises. 



Back Extension



Cable Single Leg RDL 



Barbell Single Leg RDL ​



Landmine RDL 



Reverse Lunges



Kettlebell Reverse Lunges 



Hip Thrust with Swissball 



1-arm Cable Split Squat



2-arms TRX Pistol Squat



Outdoor Bodyweight Hip Thrust



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