full body
Posterior Chain exercises
Integrated hip, spine, and leg extension.
7
Exercises
0
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Barbell Deadlift (Conventional)
Foundation barbell hip hinge for total posterior chain strength development.
Barbell RDL
Barbell Romanian deadlift for hamstring and glute development under heavier load.
Barbell RDL
Barbell Romanian deadlift for maximal posterior chain loading. Advanced exercise requiring excellent hip hinge mechanics.
Bent-Over Dumbbell Row
Hinge at the hips and row dumbbells to your ribs. Fundamental free-weight back exercise.
Bent-Over Reverse Fly
Bend over and raise dumbbells out to sides. Works rear shoulders and upper back.
Bent-Over Row
Bend forward and row two dumbbells or barbell. Major back builder.
Conventional Deadlift
The classic barbell deadlift. Builds whole-body strength when performed with proper technique. Requires good hip hinge mechanics.