{"id":56300,"date":"2025-12-01T05:00:00","date_gmt":"2025-12-01T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=56300"},"modified":"2025-12-22T14:04:19","modified_gmt":"2025-12-22T13:04:19","slug":"20-min-posterior-chain-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-posterior-chain-workout\/","title":{"rendered":"Workout of the week: 20-min\u00a0posterior-chain workout\u00a0"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ <\/strong>posterior-chain workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell, dumbbells, cable machine & hip thrust machine<\/p>\n\n\n\n

<\/div>\n\n\n\n

We recently brought you a front-chain workout<\/a>, so it\u2019s only fair that we balance things out with the other part of the equation: the posterior chain.<\/strong> While the front chain powers your push, the posterior chain drives your pull. It works your glutes, hamstrings, back, and shoulders, improving your strength, posture, and performance.<\/strong><\/p>\n\n\n\n

That\u2019s what this posterior-chain workout <\/strong>will help you achieve. It includes 6 exercises<\/strong> (2 of which are unilateral), with 12 reps<\/strong> each for 3 sets<\/strong>, and 1 minute of rest between rounds<\/strong>. In total, this workout should take you around 20 minutes to complete<\/strong>.<\/p>\n\n\n\n

    \n
  1. Good morning<\/li>\n\n\n\n
  2. Single-leg Romanian deadlift (right side)<\/li>\n\n\n\n
  3. Single-leg Romanian deadlift (left side)<\/li>\n\n\n\n
  4. Single-arm cable row (right side)<\/li>\n\n\n\n
  5. Single-arm cable row (left side)<\/li>\n\n\n\n
  6. Hip thrust<\/li>\n<\/ol>\n\n\n\n

    Posterior power: let\u2019s build it!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 6 exercises (2 unilateral)<\/li>\n\n\n\n
    • 12 reps<\/li>\n\n\n\n
    • 3 sets<\/li>\n\n\n\n
    • 1 minute rest between rounds<\/li>\n\n\n\n
    • 20 minutes<\/li>\n\n\n\n
    • Equipment: Barbell, dumbbells, cable machine & hip thrust machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 sets<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 \u2013 GOOD MORNING<\/h3>\n\n\n\n

      12 reps<\/strong><\/p>\n\n\n\n

        \n
      • Stand with your feet hip-width apart, holding a barbell or weight across your upper back.<\/li>\n\n\n\n
      • Make sure it’s not on your neck.<\/li>\n\n\n\n
      • Keep a slight bend in your knees and engage your core.<\/li>\n\n\n\n
      • Hinge at the hips to lower your torso until it\u2019s almost parallel to the floor, keeping your back flat.<\/li>\n\n\n\n
      • Drive your hips forward to return to a standing position, squeezing your glutes at the top.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n
        \n\u00a0 \n\u00a0 <\/iframe>\n<\/div>\n\n\n\n
        <\/div>\n\n\n\n

        2 \u2013 SINGLE-LEG ROMANIAN DEADLIFT (RIGHT SIDE)<\/h3>\n\n\n\n

        12 reps<\/strong><\/p>\n\n\n\n

          \n
        • Hold a dumbbell with your right hand.<\/li>\n\n\n\n
        • Shift your weight onto your right leg and keep a soft bend in the knee.<\/li>\n\n\n\n
        • Hinge at the hips, extending your left leg straight behind you as you lower the weight towards the floor.<\/li>\n\n\n\n
        • Keep your torso and back leg aligned, then drive through your heel to return to a standing position.<\/li>\n\n\n\n
        • Repeat.<\/li>\n<\/ul>\n\n\n\n
          \n\u00a0 \n\u00a0 <\/iframe>\n<\/div>\n\n\n\n
          <\/div>\n\n\n\n

          3 \u2013 SINGLE-LEG ROMANIAN DEADLIFT (LEFT SIDE)<\/h3>\n\n\n\n

          12 reps<\/strong><\/p>\n\n\n\n

            \n
          • Same as exercise 2, but on the left side.<\/li>\n<\/ul>\n\n\n\n
            \n\u00a0 \n\u00a0 <\/iframe>\n<\/div>\n\n\n\n
            <\/div>\n\n\n\n

            4 \u2013 SINGLE-ARM CABLE ROW (RIGHT SIDE)<\/h3>\n\n\n\n

            12 reps<\/strong><\/p>\n\n\n\n

              \n
            • Sit on a cable machine and grasp the handle with your right hand.<\/li>\n\n\n\n
            • Keep your torso still and your core engaged.<\/li>\n\n\n\n
            • Pull the handle towards your waist, squeezing your shoulder blade at the end of the movement.<\/li>\n\n\n\n
            • Slowly extend your arm to return to the starting position.<\/li>\n\n\n\n
            • Repeat.<\/li>\n<\/ul>\n\n\n\n
              \n\u00a0 \n\u00a0 <\/iframe>\n<\/div>\n\n\n\n
              <\/div>\n\n\n\n

              5 \u2013 SINGLE-ARM CABLE ROW (LEFT SIDE)<\/h3>\n\n\n\n

              12 reps<\/strong><\/p>\n\n\n\n

                \n
              • Same as exercise 4, but with the left arm.<\/li>\n<\/ul>\n\n\n\n
                \n