Many of us understand the importance of strong core muscles and are aware of our core’s significant impact on overall balance, support, and stability. But are you familiar with your posterior chain and the role it plays in your body? Your posterior chain refers to the muscles along the backs of your legs and spine, including the calf muscles, hamstrings, glutes, and lats. These muscle groups are responsible for much of your body’s power and affect both balance and posture. Strengthening your core and posterior chain together is simply the best way to improve your balance and stability, decrease your chance of falling, and provide you with an increased sense of confidence.
Below we have shared 2 simple exercises that simultaneously engage both your core and posterior chain. Better yet, we have included 4 different progressions for each exercise, which makes them easy enough for anyone to do, regardless of your current fitness level. Start at the level that is best for you, and progress as you get more comfortable with the exercises. If you are not able to easily get up and down off the floor, both exercises can easily be done from your bed. We have utilized a kettlebell for added resistance, but you can substitute this for any weighted object, like a dumbbell, water bottle, or book.
Give these 2 exercises a try and let us know what you think!
1. Weighted Pull Throughs
Weighted Pull Throughs are an effective exercise for engaging both your core and posterior chain and as you will see, are easily modifiable.
1a – 4-Point Position
Begin in a 4-point position with your knees directly beneath your hips and your hands directly under your shoulders. This position is sometimes referred to as a 90/90 position because your wrists, hips, and knees should all be bent at 90-degree angles. Place the kettlebell beside your body on the right side, slightly below shoulder height. Engage your core and reach under your body with your left arm, grasp onto the kettlebell | 404 and pull it through to your left side. Place your left hand back on the ground and repeat this movement in the opposite direction, reaching under your body with your right arm and pulling the weight through to your right side. Keep your core engaged throughout the entire exercise.
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Start with 1 set of 5 repetitions in each direction.
1b – Plank from Knees Position
Begin in a 4-point position with your knees directly beneath your hips and your hands directly under your shoulders. Step forward with both hands to move into a plank position from your knees. Your head, shoulders, hips, and knees should be in alignment. Place the kettlebell beside your body on the right side, slightly below shoulder height. Engage your core and reach under your body with your left arm, grasp onto the kettlebell and pull it through to your left side. Place your left hand back on the ground and repeat this movement in the opposite direction, reaching under your body with your right arm and pulling the weight through to your right side. Keep your core engaged throughout the entire exercise.
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Start with 1 set of 5 repetitions in each direction.
1c – Full Plank Position
Begin in a 4-point position with your knees directly beneath your hips and your hands directly under your shoulders. Step back with both feet to move into a straight-arm plank position. Your head, shoulders, hips, knees, and feet should be in alignment. Place the kettlebell beside your body on the right side, slightly below shoulder height. Engage your core and reach under your body with your left arm, grasp onto the kettlebell and pull it through to your left side. Place your left hand back on the ground and repeat this movement in the opposite direction, reaching under your body with your right arm and pulling the weight through to your right side. Keep your core engaged throughout the entire exercise.
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Start with 1 set of 5 repetitions in each direction.
1d – Bear Crawl Position
Begin in a 4-point position with your knees directly beneath your hips and your hands directly under your shoulders. Press your weight into your toes to lift your knees off the ground while still maintaining 90-degree angles in your hips and knees. Place the kettlebell beside your body on the right side, slightly below shoulder height. Engage your core and reach under your body with your left arm, grasp onto the kettlebell and pull it through to your left side. Place your left hand back on the ground and repeat this movement in the opposite direction, reaching under your body with your right arm and pulling the weight through to your right side. Keep your core engaged throughout the entire exercise.
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Start with 1 set of 5 repetitions in each direction.
2. Glute Bridges
Glute bridges engage the hamstrings, lower back, abs, and of course, the glutes. This exercise is a great alternative to squats for anyone with back, hip, or knee pain.
2a – Standard Glute Bridges
Begin by lying on your back with your knees bent and your feet flat on the floor. Rest your arms at your sides. Engage your core and press from your heels to raise your hips upward. At the top position, your knees, hips, and shoulders should be in alignment. Keep your weight evenly distributed across both feet and do not allow one side of your hips to drop. Squeeze your glutes at the top position. Slowly lower your hips to the starting position and repeat the movement.
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Start with 1 set of 10 repetitions.
2b – Glute Bridge Leg Extensions
Begin by lying on your back with your knees bent and your feet flat on the floor. Rest your arms at your sides. Engage your core and press from your heels to raise your hips upward. At the top position, your knees, hips, and shoulders should be in alignment. Kick one foot upward, but do not allow one side of your hips to drop. Squeeze your glutes at the top position. Lower your foot back to the floor and slowly lower your hips to the starting position. Repeat the sequence of movements, lifting your opposite foot.
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Start with 1 set of 5 repetitions on each side.
2c – Weighted Glute Bridges
Begin by lying on your back with your knees bent and your feet flat on the floor. Place a kettlebell, dumbbell, or other weighted objects across your hips and hold it with both hands. Engage your core and press from your heels to raise your hips upward. At the top position, your knees, hips, and shoulders should be in alignment. Keep your weight evenly distributed across both feet and do not allow one side of your hips to drop. Squeeze your glutes at the top position. Slowly lower your hips to the starting position and repeat the movement.
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Start with 1 set of 10 repetitions.
2d – Glute Bridge with Chest Press
Begin by lying on your back with your knees bent and your feet flat on the floor. Hold a kettlebell, dumbbell, or other weighted objects at chest height with both hands. Engage your core and press from your heels to raise your hips upward. At the top position, your knees, hips, and shoulders should be in alignment. Keep your weight evenly distributed across both feet and do not allow one side of your hips to drop. Squeeze your glutes at the top position. Straighten your arms to press the weight upward, then slowly bend your arms to lower the weight back to your chest. Repeat this movement, keeping your hips locked in the glute bridge position. Slowly lower your hips to the starting position.
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Start with 1 set of 10 repetitions.
Start with the version of each exercise that you are most comfortable with, and progress to the next variation as you gain strength and confidence with the movement. Remember, proper form is far more important than the number of repetitions, so focus on keeping your core engaged and maintaining good body alignment. Perform these exercises several times each week for the best results, increasing your sets and repetitions as your fitness level allows.
Below we have shared the absolute best exercises to strengthen your core and posterior chain. Click here to learn more.
