Your posterior chain includes the muscles on the back side of your body: glutes, hamstrings, and lower back. These are essential for hip drive, spinal support, and explosive rotation in your swing.
Why It’s Good for Golfers
Most golfers overuse the front of the body (quads, chest) and neglect the back. That’s a recipe for:
- Poor posture
- Back pain
- Power leaks through impact
Training your posterior chain gives you:
- A stronger base at address
- Better hip extension for swing speed
- Less strain on the spine and knees
How To Train It
Supermans
- Lie face down, arms straight in front like Superman
- Simultaneously lift arms, chest, and legs off the ground
- Hold for 2–3 seconds, then lower
→ Do 3 sets of 10–12 reps
💡 Focus on glutes and back—not just lifting high
Single-Leg Glute Bridge
- Lie on your back, one knee bent, foot flat; other leg extended
- Push through the heel to lift your hips
- Squeeze your glutes at the top, then lower slowly
→ Do 3 sets of 8–10 reps per leg
💡 Avoid arching the lower back—this is all about the glute lift
Common Mistakes
- Using the lower back instead of glutes
- Rushing reps without muscle control
- Letting the knee or foot roll inward
Golf Benefit Snapshot:
| Goal | How It Helps |
|---|---|
| Hip drive | Adds power + distance off the tee |
| Lower back support | Reduces pain and injury risk |
| Core-to-floor chain | Links upper and lower body efficiently |
If you sit all day, your posterior chain is asleep. Wake it up and swing stronger.
Add these moves 2–3x per week for better performance and fewer aches.
Looking for more? Get the full golf-first training plan with our eBook.