{"id":23563,"date":"2023-09-13T09:48:07","date_gmt":"2023-09-13T16:48:07","guid":{"rendered":"https:\/\/www.jefit.com\/?p=23563"},"modified":"2023-09-13T09:48:08","modified_gmt":"2023-09-13T16:48:08","slug":"improve-glute-and-low-back-strength-with-these-3-exercises","status":"publish","type":"post","link":"https:\/\/www.jefit.com\/wp\/exercise-tips\/improve-glute-and-low-back-strength-with-these-3-exercises\/","title":{"rendered":"Improve Glute and Low Back Strength with these 3 Exercises"},"content":{"rendered":"\n<p>Two key areas to focus on to improve posterior chain strength are the glute and low back areas. <a href=\"https:\/\/www.jefit.com\/general-fitness\/what-is-the-posterior-chain-and-how-to-strengthen-it\">Posterior chain<\/a> is a catch-all phrase that includes the following five muscle groups that comprise the backside of the body.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-posterior-chain\">Posterior Chain<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.jefit.com\/exercise-tips\/get-strong-powerful-glute-muscles-with-minimal-equipment\">Gluteus Maximus<\/a><\/li>\n\n\n\n<li>Hamstrings<\/li>\n\n\n\n<li>Calves<\/li>\n\n\n\n<li>Latissimus Dorsi <\/li>\n\n\n\n<li>Rhomboids<\/li>\n<\/ul>\n\n\n\n<p>In today&#8217;s article we will look at a few exercises that will strengthen three of those areas, the glutes, hamstrings and (low) back.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-barbell-hip-thrust\">Barbell Hip Thrust<\/h4>\n\n\n\n<p>A great exercise to develop hp strength, specifically the glutes. Remember to look down as you drive the hips up away from the floor.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video controls src=\"http:\/\/player.vimeo.com\/external\/160281067.sd.mp4?s=8a9f3d7105348aac826f162c0c4c74c12d3e7f8d&amp;profile_id=165&amp;oauth2_token_id=435967617\"><\/video><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-cable-pull-through\">Cable Pull Through<\/h4>\n\n\n\n<p>Focus on keeping the arms straight as you extend the hips. At the end of each repetition contracts the glutes.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video controls src=\"http:\/\/player.vimeo.com\/external\/160281185.sd.mp4?s=97308281c11c8a37424620820ec4951a2d15f016&amp;profile_id=164&amp;oauth2_token_id=435967617\"><\/video><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-reverse-hyper-flat-bench\">Reverse Hyper (Flat Bench)<\/h4>\n\n\n\n<p>This useful hip extension movement can be done in and out of the gym. Develops strength in the glutes and hamstring muscles.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video controls src=\"http:\/\/player.vimeo.com\/external\/160305025.sd.mp4?s=7e047b3b95eb44136b0a6e5cf80478bb9a78d610&amp;profile_id=165&amp;oauth2_token_id=435967617\"><\/video><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-final-thought\">Final Thought<\/h4>\n\n\n\n<p>As you can see with the three exercises we chose today, hip extension plays a big role. Muscles like the hamstrings, glutes and low back (spinal erectors), are all activated to perform the various movements. You get a lot of bang for your buck with these east-to-do exercises. Building a strong posterior chain will help with ADL&#8217;s (activities of daily living), all athletic movements, while also playing a big role in maintaining good posture.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-stay-strong-together\">Stay Strong Together<\/h4>\n\n\n\n<p>The award-winning Jefit app comes equipped with an advanced customizable&nbsp;<a href=\"https:\/\/www.jefit.com\/workout-tips\/customizable-gym-workout-planner\">workout planner<\/a>&nbsp;and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit\u2019s exercise database for all your strength workout needs. Visit our members-only&nbsp;<a href=\"https:\/\/www.facebook.com\/groups\/892082267621303\">Facebook group<\/a>. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Two key areas to focus on to improve posterior chain strength are the glute and low back areas. Posterior chain is a catch-all phrase that includes the following five muscle groups that comprise the backside of the body. Posterior Chain In today&#8217;s article we will look at a few exercises that will strengthen three of [&hellip;]<\/p>\n","protected":false},"author":226,"featured_media":23572,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[638],"tags":[6985,7075,7077,5935,7074,6916,7076],"class_list":["post-23563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise-tips","tag-cable-pull-through","tag-glute-and-low-back","tag-glute-thrust","tag-hip-thrust","tag-low-back-strength","tag-posterior-chain","tag-reverse-hyper-flat-bench"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Improve Glute and Low Back Strength with these 3 Exercises<\/title>\n<meta name=\"description\" content=\"Two key areas to focus that will improve posterior chain strength are the glute and low back muscles. 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