The Parachute ... Glutes, Hamstrings and Back
The posterior chain is a group of muscles consisting primarily of the gluteus maximus, the hamstrings, hip flexors, calves and erector spinae. They’re all located in the back part of the human body. Training the posterior chain reduces the risk of lower back and knee injuries, as well as creates symmetry and balance in the body, countering the dominant anterior chain muscles. Many of us focus on training the abdominals and chest muscles and forget about spending as much time on the back of the body to maintain good alignment and posture.
I spend quite a bit of each of my Pilates classes focusing on the posterior chain and this is one of my favourites.