For a strong, fit body, you can’t go wrong with a strength workout, especially a session that targets one of the body’s powerhouses: the posterior chain. This group of muscles is in the lower back body and includes the glutes, hamstrings, and calves.
Why does strengthening the posterior chain matter? Your posterior chain muscles do most of the heavy lifting in day-to-day activities. They help you stand up and sit down, walk, run, and give you the power to lift heavy items, something known as functional strength. They also help you maintain your balance and posture throughout the day.
With this in mind, try this routine from personal trainer Roxanne Russell that only takes 20 minutes—and for which all you’ll need is a kettlebell.
Watch Roxanne Russell’s kettlebell workout
This routine follows a superset format (a training technique where you do two exercises back-to-back without resting between) of kettlebell swings and other lower-body movements. Those kettlebell swings will fire up your posterior chain, as long as you're doing them right.
Kettlebell swings can be tricky to perfect if you’re unfamiliar with them, but personal trainer Kim Taylor previously told Fit&Well her top tips for how to do a kettlebell swing.
Taylor says it’s important to hinge at your hips without going into a squat position when you pick up the kettlebell's handle and swing it back between your legs. You then drive your hips forward, engage your core and swing the kettlebell back in front to shoulder height, using the power and momentum from your hips and glutes.
Benefits of this workout
The kettlebell swing is a great movement—in one exercise you’re improving strength, posture, core stability, and the power of your hips. By super-setting it with other lower-body exercises you’re following a time-efficient way to exercise; more muscles worked in less time.
Russell’s routine features unilateral moves (static lunges and static lateral lunges), which work each side of your body separately. This is great for identifying muscular imbalances and improving your stability.
Want to add to your home workout collection? Check out our guide to the best kettlebells.
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