Content Part

Please enter your email below to receive blog updates and news.




Corrective Exercise For Posterior Chain Weakness

Objective: Improve function of entire posterior chain through corrective exercise and stretching. Lack of glute activation causes increased dependence on hamstrings and low back musculature. This can lead to low back problems, hamstring pulls, knee problems and overall poor ROM.

Strategy: Complete the following sequence in a corrective exercise program for the posterior chain.

Dynamic Flexibility: this will not only warm you up, it’ll will also improve the active range of motion of the hip musculature with which your dealing.

Motor Control: especially in the first stages of training, it’s important to perform motor control exercises prior to strength training. This will get those lazy glue muscles “fired up” and more responsive to the strength training that follows.

Strength Training: once we have the glutes “fired-up” we need to perform key exercises through a full ROM.

Static Flexibility: after completing strength training you can perform a variety of static stretches or use AIS to facilitate restoration of the muscles resting length.

Muscle Imbalances With Posterior Chain Weakness:

Tight/overactive: hip flexors, IT Band, bicep femoris, adductors, low back extensors and piriformis.

Weakened/Inhibited: gluteus maximus, gluteus medius and minimus, and medial hamstrings.

Dynamic Warm-Up Exercises:
Dog Fire Hydrants
Over-Under Drills
Hurdle Drills
Reverse Lunge with Twist
Squat to Stand

Motor Control Exercises:
Mini Band Side Steps
Mini Band Monster Walks
Floor Bridges
Bird Dog’s (Quadraped)

Strength Training Exercises:
Squats Progressions
Lunge Progressions
Bulgarian Squats
Reverse Hyperextensions
Single Leg Reverse Hyperextension
Glute-Ham Raise (GHR)
Dumbbell Step Up & Reverse Step Up
Kneeling Squats
Dead Lifts
Cable Pull Throughs
Lunge off a 6’ box
Single Leg Romanian Deadlifts
Single Leg RDL with half roller and aerobic step

Static Stretching:
Kneeling Illiopsoas/ Rectus Femoris Stretch
Standing Illiopsoas/ Rectus Femoris Stretch off incline bench
Standing Adductor Stretch off Incline Bench
Kneeling Illiopsoas/ Rectus Femoris Stretch with foot on flat bench

Shane Doll CPT, CSCS is a certifed Charleston Personal Trainer, fitness expert, speaker, and founder of Shaping Concepts Personal Training Studios. Receive a FREE no-obligations trial of his Charleston personal training programs by clicking the link above.

View Our Web Site - Click Here
RSS Feed - Click Here

Category: Corrective Exercise.