Three Key Posterior Chain Exercises: Deadlift, Hip Thrust, and Nordic Leg Curl

Introduction

The posterior chain—comprising the gluteus maximus, hamstrings, erector spinae, and calves—is the primary engine for propulsion, jumping, and climbing. However, the modern routine of 8 hours at a desk plus 2 hours on the bike effectively “shuts down” these muscles: gluteal amnesia, shortened hamstrings, and overcompensation by the lower back. The primary task of strength training is to wake the posterior chain back up.

Movement 1: Conventional Deadlift

The deadlift is the king of the posterior chain. Lifting the weight from the floor engages the glutes, hamstrings, and erector spinae throughout the entire movement.

Key Points:

• Feet hip-width apart, barbell close to the shins
• Hinge down at the hips, chest up, neutral spine
• Drive through the floor with intent, rather than “pulling” the bar
• Keep the bar’s path close to the body as it rises

Programming: 3–5 sets × 3–6 reps @ 80–87% 1RM

Beginners are advised to start with the trap bar deadlift, as its more vertical bar path places less stress on the lower back—a suitable option for most endurance athletes in Taiwan who lack deadlifting experience.

Movement 2: Barbell Hip Thrust

The hip thrust is the most effective exercise for isolating the gluteus maximus. Popularized by Bret Contreras, it has become a staple for sprinters and endurance athletes worldwide.

Key Points:

• Upper back resting on a bench, feet firmly planted on the floor
• Barbell positioned over the hips (a pad is recommended to protect the pelvis)
• Drive up until hips, knees, and shoulders form a straight line; squeeze the glutes hard for 1 second
• Lower under control for 2 seconds

Programming: 3–4 sets × 6–10 reps @ 70–80% 1RM

Movement 3: Nordic Hamstring Curl

This exercise is remarkably effective at preventing hamstring strains, the most common injury among runners. A Danish study showed that performing a Nordic program once a week for 10 weeks reduced hamstring injury rates in soccer players by over 50%.

Key Points:

• Kneel with ankles anchored by a partner or a piece of equipment
• Keep the torso neutral and lean forward slowly
• Control the descent using an eccentric contraction of the hamstrings
• Upon reaching the floor, push yourself back up with your hands to the starting position

Programming: 2–3 sets × 5–8 reps (eccentric-focused)

Three-Movement Program Integration

Practical Advice

• Warm up thoroughly: Before deadlifting, do 10 minutes of hip mobility work plus glute activation (clamshells, glute bridges)
• Track progress: The posterior chain progresses faster than the upper body; test your 5RM every 2 weeks to see the numbers climb
• Switch to maintenance during the season: Reduce deadlifts to once every 2 weeks, cutting the volume in half
• Stop immediately if you feel pain: If you feel any sharp pain in the lower back, check your form or reduce the weight right away

Conclusion

A strong posterior chain makes the whole body strong. From climbing Wuling to the second half of a marathon, from the kick in swimming to the sprint in a race, the posterior chain is the hidden source of power. Three movements, twice a week—after a few months, you’ll find you no longer rely on your quads for climbs and your lower back pain while running is gone. That is the value of the posterior chain.

Related Reading

• Deadlifts and Posterior Chain Training: The Underrated Engine of Endurance Performance
• The Importance of Deadlifts for Runners: Building a Stronger Posterior Kinetic Chain
• The Common Movement Across Triathlon Disciplines: Posterior Chain, Core, and Hips
• Glute Training for Runners: Applying Bridges, Clamshells, and Side-Lying Leg Raises to Running