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Kenneth Lo

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#AskKenneth | Posterior Chain Exercises For Lower Body

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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