Posterior chain

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The posterior chain is a group of muscles on the posterior of the body. Examples of these muscles include the biceps femoris, gluteus maximus, erector spinae muscle group, trapezius, and posterior deltoids.


The primary exercises for developing the posterior chain are the Olympic lifts, squats, good-mornings, bent over rows, deadlifts, pull ups and hyperextensions; the common denominator among many of these movements is a focus on hip extension, excluding bent over rows and pull ups.