IRON Series 13: 30 Min Posterior Chain Workout
Caroline Girvan- Duration
- 38 min
- Level
- Intermediate
- Body Focus
- Lower Body
- Est. Calories
- ~268 kcal
Glutes, hamstrings and back in 30 minutes: dumbbell rows, RDLs, sumo squats and hip thrusts at a slow, controlled tempo.
Caroline Girvan's posterior chain session targets the glutes, hamstrings and back with 60-second work sets and 30 seconds of rest. It moves through renegade and other rows, RDL variations with slow lowers and pauses, sumo deadlift squats and hip thrusts, then closes with a sumo squat finisher built from short intervals. The video runs about 38 minutes.
Collections
Equipment setup
Who Is It For?
Intermediate lifters with dumbbells and a resistance band who want a demanding glute, hamstring and back session at home.
Who Is It Not For?
Not ideal without dumbbells or with lower back or hamstring issues, as the rows, RDLs and hip thrusts load those areas hard.
Key Benefits
Builds muscle in the glutes, hamstrings and back, with slow tempos and pauses that keep the muscles under tension.
Things to Keep in Mind
Hinge from the hips with a neutral spine on RDLs and rows, choose weights you can control, and go lighter if your lower back or wrists complain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
Keep exploring
Related Workouts
38 Min Lower Body Strength: Day 11 of HR12WEEK 5.0
IntermediateDumbbellsLower bodyLow Impact
by Heather Robertson
FUEL Series Day 24: 30 Min Dumbbell Full Body Core Workout
IntermediateDumbbellsLow Impact
by Caroline Girvan
IRON Series 15: 30 Min Shoulder Workout, Compound & Isolation
IntermediateDumbbellsShouldersLow Impact
by Caroline Girvan
Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session