When we work out – no matter the activity – our attention is nearly always forward. We want to see where we’re going, what our instructor/trainer/opponent is doing, or check our form in a mirror. This forward focus naturally encourages more strength to the front than the rear with negative implications for posture, strength, and function. Here are two moves for more balanced muscle strength.

Each week, I incorporate the information from my blog posts in my fitness classes… or maybe it’s the other way around! Either way, while I always lead a full body workout, my instructional focus changes every week for more intentional and effective sessions. Click here for a free trial fitness membership.

Move #1: Posterior Shoulder/Upper Back Extension

Use these types of exercises to provide a counterbalance to exercises like planks, pushups, and chest flies. You’ll also reverse the tendency we all have to round forward when we work, eat, walk, or run.

  • Supermans*
  • Bent over rows
  • Lat pulldowns
  • Rowing machine
  • Tricep work with shoulders in neutral/retracted position

*Supermans are a great no equipment way to work on posterior shoulder strength and extension of the upper back.

Supermans – the standard version with legs on the floor.

NOTE: I prefer to teach supermans without leg lifts. Lifting both arms and legs can be hard on your low back.

Superman Variations:

  • You can vary which part of the trapezius you target by changing the angle of your arms – up in front of you gets the lower traps, while out to the side engages the middle traps.
  • Lift opposite arm and leg while keeping abdominals engaged.
  • You can also modify this exercise by going onto your hands and knees and lifting opposite arm and leg (adding a leg lift, by the way, also works glutes – see below).
  • Add weight if you can maintain good form and range of motion.
Bird Dog – similar to Supermans, but engages the glutes as well.

Move #2: Posterior Hip and Knee

Use these types of exercises to provide a counterbalance to the hip flexion and knee extension dominance we tend to develop from walking, running, squats, and lunges. You’ll also help reverse the effects of long periods of sitting.

  • Bridges*
  • Romanian deadlifts
  • Hanstring curls
  • Squats/leg presses (when focus is on glutes and hamstrings v. quads)

*Bridges are an excellent no equipment exercise for strengthening both the glutes and the hamstrings.

There are so many variations of the bridge. Check out just a few in this post. Add weight – hold a bar or free weights on top of hips – but only if you can maintain good form and range of motion.

A bridge variation with weights.

The Benefits

Here’s what I’ve observed with my clients who take the time to do these two moves for more balanced muscle strength:

  • Bettter posture
  • Decreased neck/shoulder pain
  • Improved form with exercise
  • Decreased hip and knee pain

When to Do These Moves

Make a point of adding these moves into any strength-focused workout. For walking, running, and other cardio workouts, take a few minutes at the end of your session for some supermans and bridges to engage those posterior muscles. These two moves are also a great way to incorporate an active stretch break into your work day.

Stay fit!