Exercise of the Month: Building a Strong Posterior Chain

This month we're focusing on strengthening the posterior chain – the powerful muscles along the back of your body that play a vital role in posture, balance, strength, and everyday movement.

The posterior chain includes the glutes, hamstrings, lower back, and the muscles that help stabilise your shoulders and core. Developing these muscles can improve lifting technique, reduce the risk of injury, enhance athletic performance, and make everyday tasks feel easier.

This month's featured exercises are the Single-Knee Shoulder Press and the Cable Romanian Deadlift (RDL). Whilst they target different primary muscles, both rely on a strong, stable posterior chain to perform the movement safely and effectively.

Single-Knee Shoulder Press
The Single-Knee Shoulder Press primarily strengthens the shoulders (deltoids) and triceps, while your glutes, core and upper back work hard to keep your body stable and aligned throughout the movement.

How to Perform the Single-Knee Shoulder Press

Start in a half-kneeling position with one knee on the floor and the opposite foot planted firmly in front of you. Hold a dumbbell in the hand on the same side as the knee on the floor. Brace your core, squeeze your glutes, and press the weight overhead until your arm is fully extended. Lower the weight slowly back to shoulder height before repeating on the other side.

Coaching Tip: Stay tall throughout the movement, keep your ribs down, and avoid arching your back as you press.

RDL
The Cable Romanian Deadlift is one of the best exercises for strengthening the glutes, hamstrings and lower back while improving hip mobility and posture.

Level 1: Feet Flat on the Floor

Stand facing the cable machine with your feet hip-width apart. Hold the cable attachment with both hands and keep a slight bend in your knees. Push your hips backwards while keeping your back straight until you feel a stretch through your hamstrings, then drive your hips forward to return to standing.

Progression: Front Foot Elevated Cable RDL

Place your front foot on a small weight plate or low platform to increase the range of motion. This creates a deeper stretch through the hamstrings and glutes while further improving mobility and control.

Coaching Tip: Think about hinging from the hips rather than bending through your back. Move slowly and keep the cable close to your body throughout.

Strong. Stable. Powerful.
That's why the Single-Knee Shoulder Press and Cable Romanian Deadlift are our Exercises of the Month.