Check out the best posterior chain focused leg day according to pro bodybuilder Jeff Nippard.
The posterior chain is, essentially, the muscles in the back of your body, from your spine to your ankles. It covers your calf muscles, hamstrings, gluteus maximus, latissimus dorsi, and erector spinae muscles.
A strong posterior chain is essential for building good movement patterns, solid strength and bodily support.
A strong posterior chain also means a strong squat and deadlift.
So, how can you strengthen your posterior chain? Check out Jeff Nippard’s go-to workout to find out.
Read more: How to Build a Strong Posterior Chain (and Why you MUST!)
The Best Posterior Chain Focused Leg Day (Glutes, Hamstrings, Lower Back)
Exercise | Week | Sets | Reps |
Deadlift | 1 | 2 sets | 5 reps |
Wide Stance Box Squat | 3 sets | 8 reps | |
Constant Tension Barbell Hip Thrust | 3 sets | 12 reps | |
Leg Extension and Leg Curl Superset | 3 sets | 20 reps each | |
Seated Calf Raise and Ab Wheel Rollout Superset | 4 sets and 3 sets respectively | 8/8 reps and 8 reps | |
Deadlift | 2 | 3 sets | 5 reps |
Wide Stance Box Squat | 3 sets | 9 reps | |
Constant Tension Barbell Hip Thrust | 3 sets | 12 reps | |
Leg Extension and Leg Curl Superset | 3 sets | 20 reps each | |
Seated Calf Raise and Ab Wheel Rollout Superset | 4 sets and 3 sets respectively | 8/8 reps and 8 reps | |
Deadlift | 3 | 4 sets | 5 reps |
Wide Stance Box Squat | 3 sets | 10 reps | |
Constant Tension Barbell Hip Thrust | 3 sets | 12 reps | |
Leg Extension and Leg Curl Superset | 3 sets | 20 reps each | |
Seated Calf Raise and Ab Wheel Rollout Superset | 4 sets and 3 sets respectively | 8/8 reps and 8 reps | |
Deadlift | 4 | 2 sets | 5 reps (+ more weight) |
Wide Stance Box Squat | 3 sets | 8 reps (+ more weight) | |
Constant Tension Barbell Hip Thrust | 3 sets | 12 reps | |
Leg Extension and Leg Curl Superset | 3 sets | 20 reps each | |
Seated Calf Raise and Ab Wheel Rollout Superset | 4 sets and 3 sets respectively | 8/8 reps and 8 reps |
Learn how to do each exercise, what modifications to include, and why they are part of the best posterior chain focused leg day by watching the video above.
Read more: New Upper Lower Split Program, the Most Effective Workout for Leg Day?
Image Sources
- Best Posterior Chain Focused Leg Day: Scott Webb / Pexels