I've been dealing with a knee injury for years, and since having physical therapy, I've come to realise the importance of strengthening my posterior chain—the muscles in the back of the body.
The posterior chain is often neglected, particularly by those training primarily for aesthetics who tend to focus on more easily visible mirror muscles like the abs or the biceps, but strengthening your back muscles is crucial for a healthy, functioning body.
“These muscles are important for good posture, strength and movement,” says exercise scientist and strength and conditioning coach Pete Williams. “It will help you stand tall and move well, reduce the risk of injury, especially in the back and knees and improve athletic performance.”
Most of the posterior chain exercises I currently do rely on equipment like barbells and kettlebells, so I was excited when Williams shared a posterior chain exercise that's simple and can easily be done from home.
It’s called the sliding hamstring curl.
All you need to do this move is a towel or a soft blanket and a hard floor. If you own core sliders, you’ll be able to do it on carpet, too.
Watch how to do a sliding hamstring curl
How to do it:
- Lie on your back with your arms crossed over your chest, your legs extended, and your heels on a folded towel or blanket on a hard floor.
- Engage your core and pull your heels toward your butt, lifting your hips so your body is in a straight line from shoulders to knees.
- Slide your feet away from you slowly and with control, to return to the start.
My experience with the sliding hamstring curl
I’ve tried a similar exercise to this called a hamstring roll-out—using a foam roller instead of a towel—so I was interested to see how the sliding curl would compare.
I can report that this new exercise is just as challenging, if not more so. I had to work hard to control the towel, staying stable through both my hips and legs to stop the towel from moving too quickly.
My legs were on fire by the fifth rep and pushing through to 10 reps was a struggle. If you’re new to posterior chain exercises, I’d recommend starting with five or six reps and working your way up over time to avoid compromising your form.
Given the challenge it posed, I can wholeheartedly recommend this move for strengthening the posterior chain, particularly if you don’t have any weights at home or a gym membership.
I’m going to use it to activate my muscles before lifting weights, and as an alternative to my usual weighted posterior chain exercises when I’m working out from home.
