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  • Jo Everill-Taylor

Unlocking Strength and Stability: 3 Reasons You Must Train the Posterior Chain of Your Body

In our search for 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.

Here are 3 compelling reasons why you must prioritise training the posterior chain


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 alleviate common issues like rounded shoulders, forward head posture, and excessive curvature of the spine.

Incorporating exercises where you are working in All 4's or lying on your front such as in Pilates Swimming (see picture above) into your workouts can promote better posture and muscular activation.


2. 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 lunges and squats can help you develop practical strength and movement patterns.


3. 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.

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 yourself to move with greater resilience and reduce the likelihood of experiencing setbacks due to injury.


By prioritising holistic strength development, you can help unlock a world of physical potential and embark on a journey toward lifelong health and wellness. So next time you're in Pilates class, really focus on the work you do on your posterior chain.


When working lying on your front, or in All 4's, remember to engage your abdominals about half way. So try not to collapse into the mat, rather think of activating your "internal corset". This can help with the engagement of your lower back muscles!

This is what one Groovelates class member reported back to us:

"I have been seeing a physio on and off since September, trying to delay knee replacements for as long as possible. I haven’t seen her for about 6 weeks because of Covid. I went to see her on Monday and she couldn’t believe the difference in my core and leg strength! All down to your classes! She was very pleased. Although she said you have done her out of a job 😂 Thank you 😍Sue"

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