The posterior chain is the group of muscles along the back of the body. For strength training, that usually means the hamstrings, glutes, and muscles that support and extend the spine. Together, they help move the hips, control the trunk, and produce force through the lower body. Training these muscles can add useful balance to a program that focuses heavily on squats, presses, or exercises for the front of the body.
The three exercises below train the posterior chain in different ways. The Romanian deadlift emphasizes a controlled hip hinge, the hip thrust trains hip extension against resistance, and the 45 degree back extension works the hips and trunk. Each can be adjusted for a beginner, and none needs to be performed with maximal weight to be useful.
Research comparing exercises often measures muscle activity during a single workout. Those measurements can help explain which muscles are working, but they do not prove that one exercise will build more muscle over time. Long term results also depend on factors such as training consistency, effort, and gradually increasing the challenge. For that reason, choose variations you can perform with control and progress steadily.
1. Romanian Deadlift
Why beginners should try it
The Romanian deadlift, often called the RDL, teaches a basic movement pattern: pushing the hips backward while keeping the torso braced. It trains the hamstrings and glutes as they help control and extend the hips. In a comparison of the RDL, back squat, and barbell hip thrust, the RDL and hip thrust both produced substantial glute activity, while the squat placed more emphasis on muscles that extend the knee.
The RDL can feel unfamiliar at first because the movement comes mainly from the hips, not from bending deeply at the knees. That is also why it can be a helpful addition for people whose leg training consists mostly of squats. A study comparing deadlift variations found that Romanian deadlifts produced notable activity in the hamstrings and other posterior chain muscles. The study involved experienced bodybuilders, so its results do not establish exactly what a beginner will experience, but it supports the exercise’s role as a hip hinge.
How to do it
Stand with your feet about hip width apart and hold a pair of dumbbells in front of your thighs. Keep a slight bend in your knees. Brace your midsection, then push your hips back as the weights travel close to your legs. Stop when you feel a comfortable stretch in the back of your thighs or when your back position would begin to change. Stand by pressing your feet into the floor and bringing your hips forward.
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The goal is not to lower the weights as far as possible. Your available range depends on your mobility and ability to keep a steady, controlled torso position. Keep the weights close to your legs, and avoid rounding your back to reach lower. Start with light dumbbells, or practice the hip hinge with no weight until the motion feels consistent.
Try two or three sets of 8 to 12 repetitions. Choose a load that lets you move smoothly and finish each set with a few good repetitions still possible. If you can complete the top of your chosen repetition range with steady form, increase the load by a small amount next time. The American College of Sports Medicine’s guidance for novice lifters supports starting with moderate loads and progressing when the current workload becomes manageable.
2. Hip Thrust
Why beginners should try it
The hip thrust trains the glutes as they extend the hips. Because the upper back rests on a bench and the movement is relatively easy to observe, it can be a practical way to learn how to produce force through the hips. A systematic review found that hip thrusts can produce high activity in the hip extensor muscles, including the glutes. In one comparison, the barbell hip thrust produced more glute activity than a back squat, although it was not significantly different from the Romanian deadlift at the tested maximum load.
That does not mean the hip thrust is universally better than other lower body exercises. A muscle activity measurement is not the same as a long term muscle growth result, and the best choice also depends on comfort, equipment, and the rest of the program. The hip thrust is useful because it gives the glutes a clear job and offers a different challenge from the lengthened position used in an RDL.
How to do it
Sit on the floor with your upper back against a stable bench. Place your feet flat, about hip width apart, with your knees bent. If using a weight, position a dumbbell across your hips and hold it securely. Press through your feet and raise your hips until your torso and thighs form a straight line. Pause briefly while squeezing your glutes, then lower with control.
At the top, avoid arching your lower back to lift your hips higher. Your ribs should stay down, and the movement should come from your hips. If a weighted version feels uncomfortable, begin with a bodyweight glute bridge on the floor. You can add resistance after you can perform controlled repetitions without your lower back taking over.
Start with two or three sets of 8 to 12 repetitions. Adjust your foot position so that your shins are close to vertical near the top of the movement. If you feel the exercise mostly in your hamstrings, try moving your feet slightly closer to your body. Stop the set if you cannot control the lowering phase or keep a stable trunk position.
3. 45 Degree Back Extension
Why beginners should try it
A 45 degree back extension is often associated with lower back training, but the way you perform it can shift more of the movement to the hips. When you bend and straighten primarily at the hips while keeping the torso steady, the glutes and hamstrings help raise and lower your body. In a study of back extension variations, the hip focused version created larger hip and back moments than the version focused on spinal movement. A separate comparison found that the 45 degree Roman chair back extension and Romanian deadlift produced more glute activity than a seated machine back extension in resistance trained women.
This exercise is easy to overlook because it may appear less impressive than a loaded barbell lift. It can still be a useful option for practicing controlled hip extension with body weight before adding resistance. The equipment’s pad position matters: it should support the upper thighs while allowing the hips to bend freely.
How to do it
Set the machine so the top edge of the pad sits just below your hip crease. Secure your feet and let your torso hinge forward from the hips. Keep your spine in a comfortable, steady position, then raise your torso until your body forms a straight line. Squeeze your glutes gently at the top without leaning backward. Lower under control and repeat.
Begin with body weight and a small range of motion. There is no need to drop as low as possible or to forcefully arch at the top. If the movement feels uncomfortable in your back, reduce the range, check the pad position, or choose a glute bridge while you learn to hinge. Once bodyweight repetitions feel controlled, you can hold a light weight close to your chest.
Try two sets of 8 to 12 repetitions at first. Add a third set or a small amount of resistance only when you can maintain the same controlled movement throughout the set. The goal is to train the hips and trunk, not to see how far you can bend or how quickly you can complete the repetitions.
How to Put These Exercises Into a Beginner Program
You do not need to do all three exercises in every workout. A beginner could pair an RDL with a hip thrust on one lower body day, then use a back extension in another session. If you train your whole body two or three times per week, start with two sets of each chosen exercise and leave time between sessions for recovery. Adjust the plan to your experience, schedule, and other exercises.
Use a weight that allows a consistent range of motion and steady repetitions. As you become more confident, increase repetitions within your target range or add a small amount of weight. Changing one part of the challenge at a time makes it easier to tell whether you can still perform the exercise well. Stop a set when you can no longer control the movement, rather than forcing extra repetitions with altered form.
These exercises complement other lower body training. They do not replace all squats, lunges, or knee bending movements, since those train different patterns and muscles. The aim is to build a well rounded routine that includes hip extension and a controlled hinge, then progress it gradually.
Key Takeaways
| Exercise | Main training focus | Beginner starting point |
|---|---|---|
| Romanian deadlift | Hip hinge, hamstrings, and glutes | Light dumbbells, two or three sets of 8 to 12 repetitions |
| Hip thrust | Hip extension with emphasis on the glutes | Bodyweight bridge or light load, two or three sets of 8 to 12 repetitions |
| 45 degree back extension | Controlled hip extension and trunk support | Body weight, two sets of 8 to 12 repetitions |
References
- American College of Sports Medicine (2009) ‘Progression models in resistance training for healthy adults’, Medicine & Science in Sports & Exercise, 41(3), pp. 687–708.
- Andersen, V., Pedersen, H., Fimland, M.S., Shaw, M., Solstad, T.E.J., Stien, N., Cumming, K.T. and Saeterbakken, A.H. (2021) ‘Comparison of muscle activity in three single-joint, hip extension exercises in resistance-trained women’, Journal of Sports Science and Medicine, 20(2), pp. 181–187.
- Coratella, G., Beato, M., Cè, E., Scurati, R., Milanese, C., Schena, F. and Esposito, F. (2022) ‘An electromyographic analysis of Romanian, step-Romanian, and stiff-leg deadlift: implication for resistance training’, International Journal of Environmental Research and Public Health, 19(3), 1903.
- Delgado, J., Drinkwater, E.J., Banyard, H.G., Haff, G.G. and Nosaka, K. (2019) ‘Comparison between back squat, Romanian deadlift, and barbell hip thrust for leg and hip muscle activities during hip extension’, Journal of Strength and Conditioning Research, 33(10), pp. 2595–2601.
- Krause Neto, W., Vieira, T.L. and Gama, E.F. (2019) ‘Barbell hip thrust, muscular activation and performance: a systematic review’, Journal of Sports Science and Medicine, 18(2), pp. 198–206.
- Schellenberg, F., Schmid, N., Häberle, R., Hörterer, N., Taylor, W.R. and Lorenzetti, S. (2017) ‘Loading conditions in the spine, hip and knee during different executions of back extension exercises’, BMC Sports Science, Medicine and Rehabilitation, 9, 10.
