By Jo Everill-Taylor

In the world of fitness, it’s easy to get caught up in exercises that focus solely on the muscles we see in the mirror. However, neglecting the muscles of the posterior chain—the group of muscles on the backside of the body—can lead to imbalances, poor posture, and increased risk of injury.

Whatever discipline you teach, here are 3 compelling reasons why you must prioritise training the posterior chain in your classes:

  1. Enhanced Posture and Alignment:

The muscles of the posterior chain, including the erector spinae, glutes, hamstrings, and calves, play a crucial role in maintaining proper posture and spinal alignment.

By strengthening these muscles, you can help your clients or participants alleviate common issues like rounded shoulders, forward head posture, and excessive curvature of the spine.

Incorporating exercises inspired by Pilates Swimming (see picture above) into your classes can promote better posture both inside and outside the gym.

  1. Improved Functional Movement:

Functional movements are those that mimic activities of daily living, such as bending, lifting, and walking. 

A strong posterior chain is essential for performing these movements efficiently and without injury. 

Whether it’s picking up groceries, playing with children, or simply standing up from a chair, a well-trained posterior chain provides the stability and power needed to move with ease and confidence. 

Integrating functional exercises like forward and reverse lunges and squats can help clients develop practical strength and movement patterns. 

  1. Injury Prevention:

Weakness or imbalance in the posterior chain is a common contributor to a variety of injuries, including lower back pain, hamstring strains, and knee issues. 

By incorporating exercises that target these muscles, you can help prevent injuries both in and out of the gym. 

Strengthening the glutes, for example, can alleviate stress on the lower back and knees, while improving hamstring strength can reduce the risk of strains during activities like running or jumping. 

By including posterior chain training, you empower your clients to move with greater resilience and reduce their likelihood of experiencing setbacks due to injury.


By prioritising holistic strength development, you can help your clients unlock a world of physical potential and embark on a journey toward lifelong health and wellness.