Train the POSTERIOR CHAIN: Why Your Backside Matters

Why Training Your Posterior Chain Is the Key to Strength, Power, and Better Glutes

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Most people only train what they see in the mirror—abs, arms, and maybe quads. But the muscles behind you are what hold your body up, add power to your stride, and protect your lower back.

The Problem:

Too many people have weak glutes and hamstrings from sitting all day and skipping their workouts. The result? Tight hips, lower back pain, poor posture, and slower results in your progress at the gym.

The Fix: Glute Bridge Marches

Strengthening your posterior chain doesn’t require equipment. Use Glute Bridge Marches to activate your glutes and hamstrings before you lift, run, or sprint.

Here’s how to do it:

• Lie on your back with your knees bent and feet flat. Lift your hips into a glute bridge.

• Keep hips level as you slowly raise one knee toward your chest, then switch.

• Do 3 sets of 10–12, each leg, or as a warm-up before any workout.

Add a mini band above your knees to level it up—you’ll feel exactly weak you need to work at.

💪🏾 Motivation of the Week:


“He didn’t bring you this far, just to bring you this far!!” Stay in that pain zone.

— Reposted by @fit4ink via Instagram

🎧 Gym Track:

“Computers” Rowdy Rebel feat. Bobby Shmurda
For your morning workout.