The glutes should be the largest, most powerful muscle in the human body, but if you take a gander at the backsides of the next crowd you’ll in, you’ll find flat butts abound. In the fitness world, we sometimes joke that the glutes are a woman’s second face: they can be a sign of youth or age, care or neglect, energy or a lack thereof. The (ideally) large muscles of the glutes, as well as the back, and back of the legs can change the entire dynamic of your body. So before you do another push-up, bicep curl or sit-up considering why you are doing those things. Certainly each of them have a place in strength training, however, many people have only limited time to work out. My opinion is that working the weak-points on your body (in most cases, the posterior chain) will not only increase your metabolic fire and add attractive curves to your body, but will also work as “pre-hab” by preventing and curing some of the most common body woes (neck tension, shoulder tension, lower back pain).

Back Pain is the most common gripe of Americans. In other countries back pain is virtually unheard of because many other countries have lifestyles that foster increased activity like walking and gardening. It’s a cycle that promotes a host of health benefits. They sit less, so they have stronger butts and more flexible hamstrings that allow them to hinge at the hips when bending. Typically Americans curve their spines when bending, and tuck their pelvises when walking, due to a poorly developed posterior chain.

So how can you turn up the dial on your metabolism and turn back the clock on your body? Discover the power within your posterior chain. An hourglass-shaped, pain free body can be yours simply by putting your mind into these muscles.

What: Rear deltoids (back of the shoulders)
Why: Promote better posture and prevent rotator cuff tears
Work it: Rear delt rows, rear delt flys
Bonus: Wow-worthy shoulders

What: Laterals (outer upper back)
Why: Create V-taper that’s as functional as it is attractive
Work it: Lat pull-downs, Pull-ups
Bonus: The illusion of a smaller waist

What: Gluteus Maximus (butt)
Why: Powerhouse behind standing, sprinting, and protecting the lower back
Work it: Pelvic Bridges, Step Ups
Bonus: Perkier curves and reduced back pain

Hamstrings (back of the thighs)
Why: Directly relate to the quality of hip and back function
Work it: Plié deadlifts, Hamstring curls
Bonus: Reduce the appearance of cellulite

The exercises mentioned are relatively basic (read: check them out online). After all, the human body was designed to thrive performing fairly simple movements: standing, squatting, jumping, climbing, bending. Getting back in touch with the neglected back side of the body will rapidly accelerate results and promote kicking curves to boot. So whether you want to lose fat without increasing gym time or simply live a life free from back pain, tap into that side of the body you don’t see in the mirror. Your new rear view will be sure to leave a lasting impression!

Stay tuned…