6 Exercises to Give Yourself a Perkier Posterior



By Nick Gallardo, BS, ACE-CPT

Male or female, it’s no secret that everyone would like to have a better looking back and butt. It also helps to have a stronger back and butt too.

You see, the back and butt (and also your hamstrings and calves) make up what’s called the ‘posterior chain’, essentially, the backside of your body. The posterior chain is important in the fact that these muscles are postural muscles; meaning that they help maintain ideal posture. Instead of buying an “ergonomic”, seat, foot rest, keyboard, mouse-pad and foot rest for your foot rest, try strengthening your posterior chain instead.

Working towards a stronger backside will most likely lead you to have a better looking backside as well. Use these six exercises in your next workout to have stronger, better looking posterior!

  • Hip Thrust, 3-4 sets of 3-5 reps

    • Glutes

  • Bent-Over Row, 3-4 sets of 3-5 reps

    • Upper back, Core, Biceps

  • Romanian Deadlift, 3 sets of 8 reps

    • Hamstrings, Glutes

  • TRX Row, 3 sets of 8 reps

    • Back, Core, Biceps

  • Reverse Lunge, 3 sets of 8 reps

    • Hamstrings, Glutes, Quads

  • Band Pull Apart, 3 sets of 15 reps

    • Upper Back, Shoulders

Check out a video of all the exercises here

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