HomeHome Posterior Chain
A 30-minute home posterior-chain session for men. Single-leg deadlifts train the hip hinge, glute bridge marches load the glutes one side at a time, lying leg curls work the hamstrings at the knee, and back extensions plus 40-second superman holds finish the erectors.
Home Posterior Chain at a glance
- Level
- Intermediate
- Duration
- 30 minutes
- Exercises
- 5
- Estimated burn
- ~300 kcal
- Equipment
- None — floor space only
- Muscles worked
- Hamstrings, Glutes, Back
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Posterior Chain
- 1Bodyweight single leg deadlift4 × 12
- 4 × 16
- 3Bodyweight lying leg curl3 × 15
- 4Lying back extension3 × 15
- 5Superman holds3 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Posterior Chain
The posterior chain is what desk work weakens most, and none of this needs equipment. Rest 45 to 60 seconds. Move slowly through the single-leg deadlift and keep the hips square — rotating the pelvis makes the movement easier and useless.
Home Posterior Chain — questions
How long does Home Posterior Chain take?
About 30 minutes from the first set to the last. The session contains 5 exercises and burns roughly 300 kcal for an average trainee.
What equipment do you need for Home Posterior Chain?
None — floor space only. The session is built around Bodyweight single leg deadlift, Glute Bridge March, Bodyweight lying leg curl and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Posterior Chain suitable for beginners?
Home Posterior Chain is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Home Posterior Chain work?
Hamstrings, Glutes, Back. 5 exercises, starting with Bodyweight single leg deadlift, Glute Bridge March, Bodyweight lying leg curl.
Is Home Posterior Chain free?
Yes. Home Posterior Chain is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Posterior Chain into the GymiaFit app — free, no account tricks, no paywall.
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