Home No Equipment Posterior Chain Basics — Progression 24

40-minute intermediate strength session focused on posterior chain basics. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions,

Duration

40 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

calves, core, glutes, hamstrings, quads

Exercises

1. 1. Bodyweight hip hinge

   3 sets · 10-12 reps

   Push hips back with a neutral spine and soft knees. Rest 45-90 seconds between sets as needed.

2. 2. Reverse lunge

   3 sets · 10-12 reps

   Step backward softly and keep front knee tracking over toes. Rest 45-90 seconds between sets as needed.

3. 3. Dead bug

   3 sets · 10-12 reps

   Keep ribs down as opposite arm and leg extend slowly. Rest 45-90 seconds between sets as needed.

4. 4. Standing calf raise

   3 sets · 10-12 reps

   Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.

5. 5. Single-leg glute bridge

   3 sets · 10-12 reps

   Keep hips level and lift without arching the lower back. Rest 45-90 seconds between sets as needed.