Strength & Muscle · Lower
Posterior Chain Builder
A hinge-led session with supported options and enough rest to keep every repetition controlled.
GoalHips, hamstrings, upper back, and trunk
LevelReturning or intermediate
Duration40–50 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Optional machines
Hip hingeHamstringsGlutes
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues
- Keep your ribs stacked over your pelvis.
- Press through the whole foot.
- Squeeze your glutes without arching your low back.
Alternatives
Coaching cues
- Align the machine with your knee joint.
- Curl smoothly without lifting your hips.
- Return the weight for two controlled seconds.
Alternatives
Coaching cues
- Set the bench so your chest stays supported.
- Pull toward your lower ribs.
- Lower the weights fully without shrugging.
Alternatives
Coaching cues
- Choose a load you can carry without leaning.
- Walk with quiet, controlled steps.
- Keep the weight close and your shoulders level.
Alternatives
PRIVATE CALENDAR
Schedule this workout
Choose a day, then add a reviewed session. Your workout results and history stay private to your account.
Resolving your local calendar date…
SIGN IN TO ADD