Definition
The posterior chain includes glutes, hamstrings, erector spinae, lats, and rear delts — the muscles that drive hip extension, pull movements, and athletic power. Most modern lifestyles weaken it (sitting all day), so deadlifts, hip thrusts, RDLs, and rows are not optional for posture and physique.
Real questions
What's the best posterior chain exercise?
The Romanian deadlift (RDL) — it directly trains glutes, hamstrings, and lower back with a long, controlled stretch under load.
Stack with
Put it to work
Coach Foster builds your program around posterior chain and the rest of the fundamentals, shaped to your body and your week.