06/02/2026
Loading the posterior chain, in particular the hamstrings, when you have a history of or is one of the more challenging aspects of optimizing muscular development. And in general, even if you don’t, it’s one of the more complicated movement patterns. People are very used to squatting and how the shins move with a squat, but are often challenged when they need to keep their shins relatively vertical and lean their pelvis back to load the hamstrings with a less vertical torso position.
The first exercise shown is a way we can encourage co-contraction and optimal positioning by sliding the foam roller down the leg. The foam roller can be used not only as a postural cue, but as a way to drive the arms into it while sliding down to allow for co-contraction of the abdominals which may be very important where extension load is sensitized. You can also add a small weight to begin the process of weight bearing and promote muscle growth.
The second exercise adds additional load on the hamstrings and works on some of the same concepts that tend to be limited in those with - namely a lack of pelvic dissociation. The Roman chair is a great way to load the posterior thigh, but can be a provocative movement, so it’s really important that pelvic dissociation drills and hamstring loading are done with caution to avoid a flare-up. This variation tries to encourage a maximal stretch of the posterior thigh while maintaining good positioning, then reversing it to achieve as much terminal hip extension as possible while alleviating strain on the lower back at the top position.
It’s a really nice variation, but go lighter especially if you have a history of back issues.
Any questions about what these exercises can do for you? Drop them below. 👇
